Workout 1
Body Heatmap
Target Muscles
Bench Press (Smith Machine)
112 reps1
212 reps2
39 reps3
410 reps4
ChestTricepsFront Delts
Bench Press (Smith Machine)
ChestTricepsFront Delts
Set
KG
Reps
1
20
12
2
30
12
3
35
9
4
35
10
Preacher Curl (Machine)
112 reps1
212 reps2
312 reps3
412 reps4
Biceps
Preacher Curl (Machine)
Biceps
Set
KG
Reps
1
10
12
2
15
12
3
15
12
4
15
12
Low Cable Fly Crossovers
112 reps1
212 reps2
312 reps3
410 reps4
Chest
Low Cable Fly Crossovers
Chest
Set
KG
Reps
1
5
12
2
7.5
12
3
7.5
12
4
10
10
Triceps Pushdown
112 reps1
212 reps2
312 reps3
412 reps4
512 reps5
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
20
12
2
30
12
3
30
12
4
30
12
5
32.5
12
Hammer Curl (Dumbbell)
112 reps1
212 reps2
312 reps3
412 reps4
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
10
12
2
12
12
3
12
12
4
12
12
Lat Pulldown (Cable)
112 reps1
212 reps2
312 reps3
410 reps4
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
30
12
2
40
12
3
40
12
4
45
10
Seated Shoulder Press (Machine)
112 reps1
212 reps2
312 reps3
412 reps4
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
25
12
2
40
12
3
40
12
4
45
12
Squat (Barbell)
112 reps1
212 reps2
312 reps3
412 reps4
QuadsGlutesHamstrings
Squat (Barbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
20
12
2
30
12
3
30
12
4
30
12
Overhead Triceps Extension (Cable)
112 reps1
212 reps2
312 reps3
412 reps4
Triceps
Overhead Triceps Extension (Cable)
Triceps
Set
KG
Reps
1
15
12
2
25
12
3
25
12
4
27.5
12
Leg Press (Machine)
112 reps1
212 reps2
312 reps3
410 reps4
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
70
12
2
100
12
3
100
12
4
120
10
