Day 1 Upper (Strength)
Body Heatmap
Target Muscles
Running
106:601
QuadsHamstringsCalvesGlutes
Running
QuadsHamstringsCalvesGlutes
Set
Time
1
-
Bench Press (Barbell)
16 reps1
26 reps2
36 reps3
45 reps4
56 reps5
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Reps
1
20.4
6
2
61.2
6
3
70.3
6
4
70.3
5
5
-
6
Iso-Lateral Chest Press (Machine)
15 reps1
23 reps2
33 reps3
44 reps4
ChestFront DeltsTriceps
Iso-Lateral Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
44
5
2
22
3
3
22
3
4
44
4
Incline Bench Press (Dumbbell)
14 reps1
24 reps2
38 reps3
48 reps4
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
24.9
4
2
24.9
4
3
-
8
4
-
8
EZ Bar Biceps Curl
18 reps1
28 reps2
38 reps3
48 reps4
Biceps
EZ Bar Biceps Curl
Biceps
Set
KG
Reps
1
31.8
8
2
31.8
8
3
-
8
4
-
8
Bent Over Row (Barbell)
18 reps1
28 reps2
38 reps3
Upper BackLats
Bent Over Row (Barbell)
Upper BackLats
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Lat Pulldown (Cable)
110 reps1
28 reps2
38 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
45.4
10
2
52.2
8
3
52.2
8
Single Arm Landmine Press (Barbell)
one set = one arm
15 reps1
25 reps2
35 reps3
45 reps4
55 reps5
65 reps6
Front DeltsTricepsChest
Single Arm Landmine Press (Barbell)
one set = one arm
Front DeltsTricepsChest
Set
KG
Reps
1
-
5
2
-
5
3
-
5
4
-
5
5
-
5
6
-
5
Landmine Row
18 reps1
28 reps2
Upper BackLats
Landmine Row
Upper BackLats
Set
KG
Reps
1
-
8
2
-
8
Crunch (Machine)
112 reps1
212 reps2
Abs
Crunch (Machine)
Abs
Set
KG
Reps
1
59
12
2
63.5
12