Body Heatmap
Target Muscles
Russian Twist (Weighted)
110 reps1
210 reps2
310 reps3
ObliquesAbs
Russian Twist (Weighted)
ObliquesAbs
Set
KG
Reps
1
9.1
10
2
9.1
10
3
9.1
10
Squat (Bodyweight)
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Squat (Bodyweight)
QuadsGlutesHamstrings
Set
Reps
1
10
2
10
3
10
Front Raise (Dumbbell)
110 reps1
210 reps2
310 reps3
Front Delts
Front Raise (Dumbbell)
Front Delts
Set
KG
Reps
1
6.8
10
2
9.1
10
3
9.1
10
Goblet Squat
110 reps1
210 reps2
310 reps3
410 reps4
QuadsGlutes
Goblet Squat
QuadsGlutes
Set
KG
Reps
1
15.9
10
2
15.9
10
3
15.9
10
4
15.9
10
Seated Shoulder Press (Machine)
16 reps1
26 reps2
36 reps3
46 reps4
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
22.7
6
2
24.9
6
3
24.9
6
4
24.9
6
Seated Leg Curl (Machine)
110 reps1
210 reps2
310 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
27.2
10
2
31.8
10
3
31.8
10
Skullcrusher (Barbell)
110 reps1
210 reps2
310 reps3
Triceps
Skullcrusher (Barbell)
Triceps
Set
KG
Reps
1
9.1
10
2
13.6
10
3
13.6
10
