Body Heatmap
Target Muscles
side lunge
110 reps1
210 reps2
310 reps3
QuadsAdductorsGlutes
side lunge
QuadsAdductorsGlutes
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Russian Twist (Weighted)
120 reps1
220 reps2
320 reps3
420 reps4
ObliquesAbs
Russian Twist (Weighted)
ObliquesAbs
Set
KG
Reps
1
11.3
20
2
11.3
20
3
11.3
20
4
11.3
20
Plank Pushup
18 reps1
28 reps2
38 reps3
48 reps4
ChestTricepsAbs
Plank Pushup
ChestTricepsAbs
Set
Reps
1
8
2
8
3
8
4
8
Upright Row (Dumbbell)
15 reps1
25 reps2
35 reps3
45 reps4
55 reps5
Side DeltsUpper Traps
Upright Row (Dumbbell)
Side DeltsUpper Traps
Set
KG
Reps
1
22.7
5
2
22.7
5
3
22.7
5
4
22.7
5
5
22.7
5
Shrug (Dumbbell)
15 reps1
25 reps2
35 reps3
45 reps4
55 reps5
Upper Traps
Shrug (Dumbbell)
Upper Traps
Set
KG
Reps
1
27.2
5
2
27.2
5
3
27.2
5
4
27.2
5
5
27.2
5
Step Up
lateral
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Step Up
lateral
QuadsGlutesHamstrings
Set
Reps
1
10
2
10
3
10
Leg Extension (Machine)
18 reps1
212 reps2
315 reps3
48 reps4
512 reps5
615 reps6
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
27.2
8
2
22.7
12
3
18.1
15
4
27.2
8
5
22.7
12
6
18.1
15
