Saturday: UPPER + CARDIO
Body Heatmap
Target Muscles
arm circle (warm up)
30 sec
10 repsW
Side Delts
arm circle (warm up)
30 sec
Side Delts
Set
KG
Reps
W
-
-
shoulder rolls (warm up)
30 sec
10 repsW
Side Delts
shoulder rolls (warm up)
30 sec
Side Delts
Set
KG
Reps
W
-
-
leg swings (warm up)
30 sec
10 repsW
QuadsHamstrings
leg swings (warm up)
30 sec
QuadsHamstrings
Set
KG
Reps
W
-
-
Jumping Jack
45 sec
10 repsW
CalvesSide DeltsQuads
Jumping Jack
45 sec
CalvesSide DeltsQuads
Set
Reps
W
-
Kettlebell Curl
116 reps1
216 reps2
316 reps3
Biceps
Kettlebell Curl
Biceps
Set
KG
Reps
1
10
16
2
10
16
3
10
16
Pull Up
110 repsF
210 repsF
37 repsF
LatsUpper Back
Pull Up
LatsUpper Back
Set
Reps
F
10
F
10
F
7
Chest Dip
18 reps1
28 reps2
38 reps3
ChestTriceps
Chest Dip
ChestTriceps
Set
Reps
1
8
2
8
3
8
Kettlebell Swing
120 reps1
215 reps2
315 reps3
GlutesHamstringsLower Back
Kettlebell Swing
GlutesHamstringsLower Back
Set
KG
Reps
1
10
20
2
10
15
3
10
15
