1rutine
Body Heatmap
Target Muscles
Lat Pulldown (Cable)
10 reps1
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
-
-
Treadmill
10 km · 00:001
20 km · 09:002
QuadsHamstringsCalvesGlutes
Treadmill
QuadsHamstringsCalvesGlutes
Set
KM
Duration
1
-
-
2
-
-
Running
103:001
203:002
QuadsHamstringsCalvesGlutes
Running
QuadsHamstringsCalvesGlutes
Set
Time
1
-
2
-
Walking
112:001
212:002
312:003
QuadsGlutesCalvesHamstrings
Walking
QuadsGlutesCalvesHamstrings
Set
Time
1
-
2
-
3
-
Boxing
101:501
203:002
303:003
Side DeltsTricepsAbsObliques
Boxing
Side DeltsTricepsAbsObliques
Set
Time
1
-
2
-
3
-
Lying Neck Curls
1-1
Neck
Lying Neck Curls
Neck
Set
Reps
1
-
Plank Pushup
1-1
ChestTricepsAbs
Plank Pushup
ChestTricepsAbs
Set
Reps
1
-
Push Up - Close Grip
1-1
TricepsChest
Push Up - Close Grip
TricepsChest
Set
Reps
1
-
Push Up
1-1
ChestTricepsFront Delts
Push Up
ChestTricepsFront Delts
Set
Reps
1
-
Shoulder Taps
1-1
AbsFront Delts
Shoulder Taps
AbsFront Delts
Set
Reps
1
-
Bicep Curl (Dumbbell)
18 reps1
28 reps2
38 reps3
410 reps4
510 reps5
610 reps6
75 reps7
810 reps8
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
RPE
1
-
8
6
2
-
8
6
3
-
8
6
4
-
10
6
5
-
10
6
6
-
10
6
7
-
5
6
8
-
10
6
Cable One Arm Biceps Curl
15 reps1
28 reps2
310 reps3
410 reps4
55 reps5
Biceps
Cable One Arm Biceps Curl
Biceps
Set
KG
Reps
1
11
5
2
11
8
3
11
10
4
11
10
5
11
5
Lat Pulldown (Cable)
1-1
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
-
-
Pull Up
1-1
LatsUpper Back
Pull Up
LatsUpper Back
Set
Reps
1
-
Single Arm Cable Row
1-1
Upper BackLats
Single Arm Cable Row
Upper BackLats
Set
KG
Reps
1
-
-
Plank Pushup
1-1
ChestTricepsAbs
Plank Pushup
ChestTricepsAbs
Set
Reps
1
-
Push Up - Close Grip
1-1
TricepsChest
Push Up - Close Grip
TricepsChest
Set
Reps
1
-
Shoulder Taps
1-1
AbsFront Delts
Shoulder Taps
AbsFront Delts
Set
Reps
1
-
Push Up
1-1
ChestTricepsFront Delts
Push Up
ChestTricepsFront Delts
Set
Reps
1
-
Overhead Press (Dumbbell)
15 reps1
210 reps2
35 reps3
48 reps4
510 reps5
Front DeltsSide DeltsTriceps
Overhead Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
5
5
2
5
10
3
5
5
4
5
8
5
5
10
Bench Press - Wide Grip (Barbell)
1-1
ChestTricepsFront Delts
Bench Press - Wide Grip (Barbell)
ChestTricepsFront Delts
Set
KG
Reps
1
-
-
Triceps Dip
1-1
TricepsChest
Triceps Dip
TricepsChest
Set
Reps
1
-
Incline Bench Press (Dumbbell)
1-1
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
-
-
Chest Fly (Machine)
1-1
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
1
-
-
Clap Push Ups
1-1
ChestTricepsFront Delts
Clap Push Ups
ChestTricepsFront Delts
Set
Reps
1
-
Seated Cable Row - Bar Wide Grip
1-1
Upper BackLats
Seated Cable Row - Bar Wide Grip
Upper BackLats
Set
KG
Reps
1
-
-
Wide Pull Up
1-1
LatsUpper Back
Wide Pull Up
LatsUpper Back
Set
Reps
1
-
Heel Taps
1-1
AbsObliques
Heel Taps
AbsObliques
Set
Reps
1
-
Crunch
1-1
Abs
Crunch
Abs
Set
Reps
1
-
Sit Up
1-1
Abs
Sit Up
Abs
Set
Reps
1
-
Plank
1::1
Abs
Plank
Abs
Set
Time
1
-
Jump Squat
1-1
QuadsGlutesCalves
Jump Squat
QuadsGlutesCalves
Set
Reps
1
-
Leg Extension (Machine)
1-1
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
-
-
Leg Press (Machine)
1-1
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
-
-
Lateral Lunge
1-1
QuadsAdductorsGlutes
Lateral Lunge
QuadsAdductorsGlutes
Set
Reps
1
-
Box Jump
1-1
QuadsGlutesCalves
Box Jump
QuadsGlutesCalves
Set
Reps
1
-
Lying Neck Curls
1-1
Neck
Lying Neck Curls
Neck
Set
Reps
1
-
