Workout 2
Body Heatmap
Target Muscles
Deadlift (Barbell)
112 reps1
212 reps2
312 reps3
412 reps4
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Barbell)
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Reps
1
50
12
2
60
12
3
60
12
4
60
12
Bench Press (Barbell)
112 reps1
212 reps2
312 reps3
48 reps4
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Reps
1
20
12
2
30
12
3
30
12
4
35
8
Triceps Pushdown
112 reps1
212 reps2
312 reps3
412 reps4
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
25
12
2
30
12
3
30
12
4
30
12
Lateral Raise (Dumbbell)
112 reps1
212 reps2
312 reps3
412 reps4
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
5
12
2
7
12
3
7
12
4
8
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
Incline Bench Press (Dumbbell)
112 reps1
212 reps2
312 reps3
412 reps4
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
12
12
2
16
12
3
18
12
4
18
12
Leg Extension (Machine)
112 reps1
212 reps2
312 reps3
412 reps4
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
30
12
2
40
12
3
40
12
4
40
12
Seated Leg Curl (Machine)
112 reps1
212 reps2
312 reps3
412 reps4
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
30
12
2
40
12
3
40
12
4
40
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
Cable One Arm Biceps Curl
112 reps1
212 reps2
312 reps3
410 reps4
Biceps
Cable One Arm Biceps Curl
Biceps
Set
KG
Reps
1
7.5
12
2
10
12
3
10
12
4
12.5
10
Seated Cable Row - Bar Grip
112 reps1
212 reps2
312 reps3
412 reps4
Upper BackLats
Seated Cable Row - Bar Grip
Upper BackLats
Set
KG
Reps
1
15
12
2
30
12
3
30
12
4
35
12
Plank
100:601
200:602
300:603
Abs
Plank
Abs
Set
Time
1
-
2
-
3
-
