full body 1
Body Heatmap
Target Muscles
Full Squat
16 reps1
26 reps2
36 reps3
QuadsGlutesHamstrings
Full Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
-
6
2
-
6
3
-
6
Romanian Deadlift (Barbell)
16 reps1
26 reps2
36 reps3
HamstringsGlutesLower Back
Romanian Deadlift (Barbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
-
6
2
-
6
3
-
6
Hip Thrust (Barbell)
16 reps1
26 reps2
36 reps3
GlutesHamstrings
Hip Thrust (Barbell)
GlutesHamstrings
Set
KG
Reps
1
-
6
2
-
6
3
-
6
Bench Press (Smith Machine)
18 reps1
28 reps2
38 reps3
ChestTricepsFront Delts
Bench Press (Smith Machine)
ChestTricepsFront Delts
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Lat Pulldown (Cable)
18 reps1
28 reps2
38 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Shoulder Press (Dumbbell)
110 reps1
210 reps2
310 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Hammer Curl (Dumbbell)
18 reps1
28 reps2
38 reps3
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Triceps Rope Pushdown
18 reps1
28 reps2
38 reps3
Triceps
Triceps Rope Pushdown
Triceps
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Seated Calf Raise
112 reps1
212 reps2
312 reps3
Calves
Seated Calf Raise
Calves
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Plank
100:451
200:502
300:453
Abs
Plank
Abs
Set
Time
1
-
2
-
3
-
