mark med pump
Body Heatmap
Target Muscles
Deadlift (Barbell)
18 reps1
25 reps2
33 reps3
42 reps4
51 reps5
61 reps6
70 repsF
81 reps8
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Barbell)
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Reps
1
20
8
2
60
5
3
80
3
4
100
2
5
120
1
6
130
1
F
140
-
8
100
1
Romanian Deadlift (Barbell)
18 repsW
26 reps2
36 reps3
46 reps4
HamstringsGlutesLower Back
Romanian Deadlift (Barbell)
HamstringsGlutesLower Back
Set
KG
Reps
W
20
8
2
60
6
3
75
6
4
75
6
Back Extension (Weighted Hyperextension)
18 reps1
28 reps2
38 reps3
Lower BackGlutesHamstrings
Back Extension (Weighted Hyperextension)
Lower BackGlutesHamstrings
Set
KG
Reps
1
20
8
2
20
8
3
20
8
Seated Leg Curl (Machine)
15 reps1
26 reps2
36 reps3
46 reps4
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
35
5
2
45
6
3
45
6
4
45
6
Shoulder Press (Dumbbell)
18 reps1
28 reps2
38 reps3
48 reps4
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
12
8
2
14
8
3
14
8
4
14
8
Single Arm Lateral Raise (Cable)
18 reps1
28 reps2
38 reps3
Side Delts
Single Arm Lateral Raise (Cable)
Side Delts
Set
KG
Reps
1
6
8
2
6
8
3
6
8
Cable One Arm Biceps Curl
18 reps1
26 reps2
36 reps3
Biceps
Cable One Arm Biceps Curl
Biceps
Set
KG
Reps
1
6
8
2
9
6
3
9
6
