Chat GPT Day 4
Body Heatmap
Target Muscles
Deadlift (Trap bar)
110 reps1
210 reps2
310 reps3
410 reps4
GlutesHamstringsQuadsLower BackUpper Back
Deadlift (Trap bar)
GlutesHamstringsQuadsLower BackUpper Back
Set
KG
Reps
1
60
10
2
60
10
3
60
10
4
60
10
Dumbbell Step Up
110 reps1
210 reps2
310 reps3
QuadsGlutes
Dumbbell Step Up
QuadsGlutes
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Single Leg Romanian Deadlift (Dumbbell)
110 reps1
210 reps2
312 reps3
412 reps4
512 reps5
612 reps6
HamstringsGlutesLower Back
Single Leg Romanian Deadlift (Dumbbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
17.5
10
2
17.5
10
3
17.5
12
4
17.5
12
5
17.5
12
6
17.5
12
Standing Cable Glute Kickbacks
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
610 reps6
GlutesHamstrings
Standing Cable Glute Kickbacks
GlutesHamstrings
Set
KG
Reps
1
20
10
2
20
10
3
20
10
4
20
10
5
20
10
6
20
10
Good Morning (Barbell)
112 reps1
212 reps2
312 reps3
HamstringsGlutesLower Back
Good Morning (Barbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
20
12
2
20
12
3
20
12
Lying Leg Curl (Machine)
112 reps1
212 reps2
310 reps3
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
20
12
2
20
12
3
20
10
Farmers Carry
150 km1
250 km2
350 km3
ForearmsUpper TrapsAbs
Farmers Carry
ForearmsUpper TrapsAbs
Set
KM
KG
1
50
-
2
50
-
3
50
-
