full body 3
Body Heatmap
Target Muscles
Leg Extension (Machine)
18 reps1
28 reps2
38 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Deadlift (Barbell)
16 reps1
26 reps2
36 reps3
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Barbell)
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Reps
1
-
6
2
-
6
3
-
6
Back Extension (Weighted Hyperextension)
18 reps1
28 reps2
38 reps3
Lower BackGlutesHamstrings
Back Extension (Weighted Hyperextension)
Lower BackGlutesHamstrings
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Decline Bench Press (Dumbbell)
18 reps1
28 reps2
38 reps3
ChestTriceps
Decline Bench Press (Dumbbell)
ChestTriceps
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Lat Pulldown - Close Grip
18 reps1
28 reps2
38 reps3
LatsUpper Back
Lat Pulldown - Close Grip
LatsUpper Back
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Single Arm Lateral Raise (Cable)
18 reps1
28 reps2
38 reps3
Side Delts
Single Arm Lateral Raise (Cable)
Side Delts
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Seated Incline Curl
18 reps1
28 reps2
38 reps3
Biceps
Seated Incline Curl
Biceps
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Triceps Pushdown
18 reps1
28 reps2
38 reps3
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Standing Calf Raise (Dumbbell)
112 reps1
212 reps2
312 reps3
Calves
Standing Calf Raise (Dumbbell)
Calves
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Hanging Knee Raise
110 reps1
210 reps2
310 reps3
Abs
Hanging Knee Raise
Abs
Set
Reps
1
10
2
10
3
10
