Gympal

    MONDAY-TUESDAY-WEDNESDAY-THURSDAY-FRIDAY

    Zoltan Zsiro
    Zoltan Zsiro

    Body Heatmap

    Target Muscles

    Decline Bench Press (Machine)

    1-1
    ChestTriceps

    Seated Dip Machine

    1-1
    TricepsChest

    Lateral Raise (Machine)

    1-1
    Side Delts

    Lat Pulldown (Cable)

    1-1
    LatsUpper Back

    Seated Row (Machine)

    1-1
    Upper BackLats

    Triceps Rope Pushdown

    1-1
    Triceps

    Bicep Curl (Machine)

    1-1
    Biceps

    Leg Press Horizontal (Machine)

    1-1
    QuadsGlutesHamstrings

    Hip Thrust (Barbell)

    1-1
    GlutesHamstrings

    Bulgarian Split Squat

    1-1
    QuadsGlutesHamstrings

    Back Extension (Hyperextension)

    1-1
    Lower BackGlutesHamstrings

    Seated Leg Curl (Machine)

    1-1
    HamstringsCalves

    Cable Crunch

    1-1
    Abs

    Incline Chest Press (Machine)

    1-1
    ChestFront DeltsTriceps

    Bench Press (Cable)

    1-1
    ChestTricepsFront Delts

    Dumbbell Row

    1-1
    Upper BackLats

    Seated Cable Row - Bar Grip

    1-1
    Upper BackLats

    Rear Delt Reverse Fly (Machine)

    1-1
    Rear DeltsUpper Back

    Overhead Triceps Extension (Cable)

    1-1
    Triceps

    Seated Incline Curl

    1-1
    Biceps

    Standing Calf Raise (Machine)

    1-1
    Calves

    Leg Press (Machine)

    1-1
    QuadsGlutesHamstrings

    Bulgarian Split Squat

    1-1
    QuadsGlutesHamstrings

    Leg Extension (Machine)

    1-1
    Quads

    Hip Abduction (Machine)

    1-1
    AbductorsGlutes

    Cable Crunch

    1-1
    Abs

    Seated Shoulder Press (Machine)

    1-1
    Front DeltsSide DeltsTriceps

    Chest Fly (Machine)

    1-1
    Chest

    Pull Up

    1-1
    LatsUpper Back

    Seated Cable Row - V Grip (Cable)

    1-1
    Upper BackLats

    Straight Arm Lat Pulldown (Cable)

    1-1
    Lats

    Overhead Triceps Extension (Cable)

    1-1
    Triceps

    Preacher Curl (Machine)

    1-1
    Biceps