Body Heatmap
Target Muscles
Single Leg Glute Bridge
110 reps1
210 reps2
310 reps3
GlutesHamstrings
Single Leg Glute Bridge
GlutesHamstrings
Set
Reps
1
10
2
10
3
10
Crunch
110 reps1
210 reps2
310 reps3
410 reps4
Abs
Crunch
Abs
Set
Reps
1
10
2
10
3
10
4
10
Reverse Lunge
150 reps1
QuadsGlutesHamstrings
Reverse Lunge
QuadsGlutesHamstrings
Set
Reps
1
50
Shoulder Press (Dumbbell)
single arm
16 reps1
26 reps2
36 reps3
46 reps4
56 reps5
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
single arm
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
11.3
6
2
11.3
6
3
11.3
6
4
11.3
6
5
11.3
6
Chest Fly (Machine)
deop 10 lbs as reps increase
18 reps1
28 reps2
312 reps3
412 reps4
515 reps5
615 reps6
Chest
Chest Fly (Machine)
deop 10 lbs as reps increase
Chest
Set
KG
Reps
1
15.9
8
2
15.9
8
3
11.3
12
4
11.3
12
5
9.1
15
6
9.1
15
Seated Row (Machine)
110 reps1
210 reps2
310 reps3
Upper BackLats
Seated Row (Machine)
Upper BackLats
Set
KG
Reps
1
22.7
10
2
22.7
10
3
22.7
10