Body Heatmap
Target Muscles
plank leg lift
120 reps1
220 reps2
320 reps3
AbsGlutes
plank leg lift
AbsGlutes
Set
KG
Reps
1
-
20
2
-
20
3
-
20
Goblet Squat
15 reps1
25 reps2
35 reps3
45 reps4
55 reps5
QuadsGlutes
Goblet Squat
QuadsGlutes
Set
KG
Reps
1
18.1
5
2
18.1
5
3
18.1
5
4
18.1
5
5
-
5
Arnold Press (Dumbbell)
18 reps1
28 reps2
38 reps3
48 reps4
Front DeltsSide DeltsTriceps
Arnold Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
18.1
8
2
18.1
8
3
13.6
8
4
13.6
8
Lying Leg Curl (Machine)
112 reps1
212 reps2
312 reps3
412 reps4
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
9.1
12
2
13.6
12
3
18.1
12
4
18.1
12
Bicep Curl (Cable)
112 reps1
212 reps2
312 reps3
Biceps
Bicep Curl (Cable)
Biceps
Set
KG
Reps
1
11.3
12
2
13.6
12
3
13.6
12
Lateral Raise (Dumbbell)
110 reps1
210 reps2
310 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
RPE
1
4.5
10
6
2
4.5
10
-
3
4.5
10
-
