Full body
Body Heatmap
Target Muscles
Pull Up (Weighted)
1-1
2-2
LatsUpper Back
Pull Up (Weighted)
LatsUpper Back
Set
+KG
Reps
1
-
-
2
-
-
Squat (Smith Machine)
1-1
2-2
QuadsGlutesHamstrings
Squat (Smith Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
-
-
2
-
-
Hip Thrust (Machine)
1-1
2-2
3-3
GlutesHamstrings
Hip Thrust (Machine)
GlutesHamstrings
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Shoulder Press (Dumbbell)
1-1
2-2
3-3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Single Arm Lateral Raise (Cable)
1-1
2-2
3-3
Side Delts
Single Arm Lateral Raise (Cable)
Side Delts
Set
KG
Reps
1
-
-
2
-
-
3
-
-
