full body
Body Heatmap
Target Muscles
Lat Pulldown (Cable)
110 reps1
28 reps2
38 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
40
10
2
50
8
3
50
8
Bench Press (Barbell)
110 reps1
210 reps2
310 reps3
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Reps
1
40
10
2
55
10
3
55
10
Back Extension (Weighted Hyperextension)
18 reps1
28 reps2
38 reps3
48 reps4
Lower BackGlutesHamstrings
Back Extension (Weighted Hyperextension)
Lower BackGlutesHamstrings
Set
KG
Reps
1
5
8
2
5
8
3
5
8
4
5
8
Hip Thrust (Machine)
110 reps1
210 reps2
310 reps3
GlutesHamstrings
Hip Thrust (Machine)
GlutesHamstrings
Set
KG
Reps
1
50
10
2
50
10
3
50
10
Squat (Barbell)
18 reps1
28 reps2
38 reps3
QuadsGlutesHamstrings
Squat (Barbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
60
8
2
60
8
3
60
8
Deadlift (Barbell)
110 reps1
210 reps2
310 reps3
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Barbell)
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Reps
1
60
10
2
60
10
3
60
10
Standing Military Press (Barbell)
110 reps1
210 reps2
310 reps3
Front DeltsSide DeltsTriceps
Standing Military Press (Barbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
20
10
2
20
10
3
20
10
Jump Rope
101:201
201:202
301:203
Calves
Jump Rope
Calves
Set
Time
1
-
2
-
3
-
