Day 1: Total Body
Body Heatmap
Target Muscles
Squat (Dumbbell)
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Squat (Dumbbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
8
10
2
8
10
3
8
10
Dumbbell Row
110 reps1
210 reps2
310 reps3
Upper BackLats
Dumbbell Row
Upper BackLats
Set
KG
Reps
1
10
10
2
10
10
3
10
10
Overhead Triceps Extension (Cable)
110 reps1
210 reps2
310 reps3
Triceps
Overhead Triceps Extension (Cable)
Triceps
Set
KG
Reps
1
3.3
10
2
3.3
10
3
3.3
10
Walking Lunge
10 reps1
20 reps2
30 reps3
QuadsGlutesHamstrings
Walking Lunge
QuadsGlutesHamstrings
Set
Reps
1
-
2
-
3
-
Bench Press (Dumbbell)
110 reps1
210 reps2
310 reps3
ChestTricepsFront Delts
Bench Press (Dumbbell)
ChestTricepsFront Delts
Set
KG
Reps
1
8
10
2
8
10
3
8
10
Bicep Curl (Dumbbell)
110 reps1
210 reps2
30 repsF
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
8
10
2
8
10
F
-
-
Lateral Raise (Dumbbell)
110 reps1
210 reps2
310 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
2
10
2
2
10
3
2
10
