bossfit full body
Body Heatmap
Target Muscles
Treadmill
18000 km · 00:601
29000 km · 00:602
310000 km · 00:603
411000 km · 00:604
512000 km · 00:605
QuadsHamstringsCalvesGlutes
Treadmill
QuadsHamstringsCalvesGlutes
Set
KM
Duration
1
8000
-
2
9000
-
3
10000
-
4
11000
-
5
12000
-
Bench Press (Barbell)
17 reps1
210 reps2
37 reps3
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Reps
1
40
7
2
30
10
3
30
7
Bench Press (Dumbbell)
18 reps1
26 reps2
38 reps3
ChestTricepsFront Delts
Bench Press (Dumbbell)
ChestTricepsFront Delts
Set
KG
Reps
1
7.5
8
2
7.5
6
3
7.5
8
Deadlift (Barbell)
110 reps1
210 reps2
37 reps3
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Barbell)
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Reps
1
50
10
2
50
10
3
50
7
Bent Over Row (Barbell)
18 reps1
28 reps2
38 reps3
Upper BackLats
Bent Over Row (Barbell)
Upper BackLats
Set
KG
Reps
1
30
8
2
30
8
3
30
8
Lat Pulldown (Cable)
110 reps1
210 reps2
310 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
28.8
10
2
28.8
10
3
28.8
10
Standing Military Press (Barbell)
14 reps1
23 reps2
31 reps3
Front DeltsSide DeltsTriceps
Standing Military Press (Barbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
20
4
2
20
3
3
20
1
Squat (Barbell)
110 reps1
28 reps2
38 reps3
QuadsGlutesHamstrings
Squat (Barbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
50
10
2
50
8
3
50
8
Hammer Curl (Dumbbell)
15 reps1
24 reps2
33 reps3
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
7.5
5
2
7.5
4
3
7.5
3
Triceps Pressdown
18 reps1
27 reps2
35 reps3
Triceps
Triceps Pressdown
Triceps
Set
KG
Reps
1
24
8
2
24
7
3
24
5
