mixed
Body Heatmap
Target Muscles
Hip Abduction (Machine)
18 reps1
28 reps2
38 reps3
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
39
8
2
39
8
3
39
8
Hip Adduction (Machine)
18 reps1
28 reps2
38 reps3
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Reps
1
54
8
2
54
8
3
54
8
Back Extension (Weighted Hyperextension)
18 reps1
28 reps2
38 reps3
Lower BackGlutesHamstrings
Back Extension (Weighted Hyperextension)
Lower BackGlutesHamstrings
Set
KG
Reps
1
5
8
2
5
8
3
5
8
Hip Thrust (Machine)
18 reps1
28 reps2
38 reps3
GlutesHamstrings
Hip Thrust (Machine)
GlutesHamstrings
Set
KG
Reps
1
40
8
2
40
8
3
40
8
Seated Shoulder Press (Machine)
1-1
2-2
3-3
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Leg Extension (Machine)
1-1
2-2
3-3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Seated Cable Row - V Grip (Cable)
1-1
2-2
3-3
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Leg Press (Machine)
18 reps1
28 reps2
350 kg3
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
50
8
2
50
8
3
50
-
Seated Leg Curl (Machine)
1-1
2-2
3-3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Seated Dip Machine
1-1
2-2
3-3
TricepsChest
Seated Dip Machine
TricepsChest
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Lat Pulldown (Machine)
1-1
2-2
3-3
LatsUpper Back
Lat Pulldown (Machine)
LatsUpper Back
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Pendulum Squat (Machine)
18 reps1
28 reps2
38 reps3
QuadsGlutes
Pendulum Squat (Machine)
QuadsGlutes
Set
KG
Reps
1
20
8
2
20
8
3
20
8
Cycling
103:001
QuadsHamstringsCalves
Cycling
QuadsHamstringsCalves
Set
Time
1
-
Pull Up (Assisted)
1-1
LatsUpper Back
Pull Up (Assisted)
LatsUpper Back
Set
-KG
Reps
1
-
-
Stair Machine
106:001
QuadsGlutesCalves
Stair Machine
QuadsGlutesCalves
Set
KM
Duration
1
-
-
Chin Up (Assisted)
1-1
2-2
3-3
LatsUpper Back
Chin Up (Assisted)
LatsUpper Back
Set
-KG
Reps
1
-
-
2
-
-
3
-
-
Lever Triceps Extension
1-1
2-2
3-3
Triceps
Lever Triceps Extension
Triceps
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Rowing Machine
103:001
Upper BackLatsQuadsBiceps
Rowing Machine
Upper BackLatsQuadsBiceps
Set
Time
1
-
Chest Dip (Assisted)
1-1
2-2
3-3
ChestTriceps
Chest Dip (Assisted)
ChestTriceps
Set
-KG
Reps
1
-
-
2
-
-
3
-
-
