ouch 1
Body Heatmap
Target Muscles
Hip Thrust (Machine)
110 reps1
210 reps2
310 reps3
GlutesHamstrings
Hip Thrust (Machine)
GlutesHamstrings
Set
KG
Reps
1
16.8
10
2
16.8
10
3
16.8
10
Incline Bench Press (Smith Machine)
110 reps1
210 reps2
310 reps3
ChestFront DeltsTriceps
Incline Bench Press (Smith Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
5.1
10
2
5.1
10
3
5.1
10
Bulgarian Split Squat
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Chest Fly (Machine)
110 reps1
210 reps2
310 reps3
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
1
9.3
10
2
9.3
10
3
9.3
10
Rear Delt Reverse Fly (Machine)
110 reps1
210 reps2
310 reps3
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
Rear DeltsUpper Back
Set
KG
Reps
1
8.2
10
2
8.2
10
3
8.2
10
Lateral Raise (Dumbbell)
110 reps1
210 reps2
310 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
1.4
10
2
1.4
10
3
1.4
10
Upright Row (Barbell)
110 reps1
210 reps2
310 reps3
Side DeltsUpper Traps
Upright Row (Barbell)
Side DeltsUpper Traps
Set
KG
Reps
1
4.5
10
2
4.5
10
3
4.5
10
Back Extension (Weighted Hyperextension)
115 reps1
215 reps2
315 reps3
Lower BackGlutesHamstrings
Back Extension (Weighted Hyperextension)
Lower BackGlutesHamstrings
Set
KG
Reps
1
8.2
15
2
8.2
15
3
8.2
15
