elite workout
Body Heatmap
Target Muscles
Treadmill
km is speed
110000 km · 00:601
211000 km · 00:602
312000 km · 00:603
413000 km · 00:604
514000 km · 00:605
QuadsHamstringsCalvesGlutes
Treadmill
km is speed
QuadsHamstringsCalvesGlutes
Set
KM
Duration
1
10000
-
2
11000
-
3
12000
-
4
13000
-
5
14000
-
Hanging Knee Raise
alt leg/knee raises
112 reps1
212 reps2
38 reps3
Abs
Hanging Knee Raise
alt leg/knee raises
Abs
Set
Reps
1
12
2
12
3
8
Standing Military Press (Barbell)
110 reps1
25 reps2
34 reps3
Front DeltsSide DeltsTriceps
Standing Military Press (Barbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
10
10
2
10
5
3
10
4
Bulgarian Split Squat
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
2.5
10
2
2.5
10
3
2.5
10
Shoulder Press (Dumbbell)
110 reps1
28 reps2
38 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
2.5
10
2
2.5
8
3
2.5
8
Squat (Barbell)
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Squat (Barbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
20
10
2
20
10
3
20
10
Arnold Press (Dumbbell)
18 reps1
28 reps2
37 reps3
Front DeltsSide DeltsTriceps
Arnold Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
2.5
8
2
2.5
8
3
2.5
7
Zercher Squat
110 reps1
210 reps2
38 reps3
QuadsGlutesHamstrings
Zercher Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
20
10
2
20
10
3
20
8
Lat Pulldown (Cable)
110 reps1
210 reps2
310 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
24
10
2
24
10
3
19.3
10
Bench Press (Barbell)
110 reps1
210 reps2
38 reps3
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Reps
1
20
10
2
20
10
3
20
8
Bent Over Row (Barbell)
110 reps1
28 reps2
38 reps3
Upper BackLats
Bent Over Row (Barbell)
Upper BackLats
Set
KG
Reps
1
20
10
2
20
8
3
20
8
Bench Press (Dumbbell)
110 reps1
28 reps2
36 reps3
ChestTricepsFront Delts
Bench Press (Dumbbell)
ChestTricepsFront Delts
Set
KG
Reps
1
2.5
10
2
2.5
8
3
2.2
6
Chest Fly (Dumbbell)
15 reps1
24 reps2
34 reps3
Chest
Chest Fly (Dumbbell)
Chest
Set
KG
Reps
1
2.5
5
2
2.5
4
3
2.5
4
Bent Over Row (Dumbbell)
110 reps1
210 reps2
310 reps3
Upper BackLats
Bent Over Row (Dumbbell)
Upper BackLats
Set
KG
Reps
1
2.5
10
2
2.5
10
3
2.5
10
Hammer Curl (Dumbbell)
15 reps1
25 reps2
33 reps3
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
2.5
5
2
2.5
5
3
2.5
3
Bicep Curl (Dumbbell)
15 reps1
25 reps2
32 reps3
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
2.5
5
2
2.5
5
3
2.5
2
Cross Body Hammer Curl
15 reps1
25 reps2
32 reps3
BicepsForearms
Cross Body Hammer Curl
BicepsForearms
Set
KG
Reps
1
2.5
5
2
2.5
5
3
2.5
2
Triceps Pushdown
17 reps1
27 reps2
35 reps3
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
19.3
7
2
19.3
7
3
19.3
5
Triceps Extension (Dumbbell)
17 reps1
27 reps2
37 reps3
Triceps
Triceps Extension (Dumbbell)
Triceps
Set
KG
Reps
1
2.5
7
2
2.5
7
3
2.5
7
Bench Press - Close Grip (Barbell)
17 reps1
25 reps2
33 reps3
TricepsChest
Bench Press - Close Grip (Barbell)
TricepsChest
Set
KG
Reps
1
5
7
2
5
5
3
5
3
