Body Heatmap
Target Muscles
Bench Press (Dumbbell)
alternating SA
18 reps1
28 reps2
38 reps3
48 reps4
ChestTricepsFront Delts
Bench Press (Dumbbell)
alternating SA
ChestTricepsFront Delts
Set
KG
Reps
1
22.7
8
2
22.7
8
3
22.7
8
4
22.7
8
Leg Press (Machine)
18 reps1
28 reps2
38 reps3
48 reps4
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
81.6
8
2
104.3
8
3
104.3
8
4
104.3
8
standing back fly
18 reps1
28 reps2
38 reps3
48 reps4
58 reps5
68 reps6
78 reps7
88 reps8
98 reps9
Rear DeltsUpper Back
standing back fly
Rear DeltsUpper Back
Set
KG
Reps
1
4.5
8
2
4.5
8
3
4.5
8
4
4.5
8
5
4.5
8
6
4.5
8
7
4.5
8
8
4.5
8
9
4.5
8
side lunge
110 reps1
210 reps2
310 reps3
QuadsAdductorsGlutes
side lunge
QuadsAdductorsGlutes
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Bicep Curl (Dumbbell)
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
13.6
10
2
13.6
10
3
13.6
10
4
13.6
10
5
13.6
10
plank hip twist
120 reps1
220 reps2
320 reps3
ObliquesAbs
plank hip twist
ObliquesAbs
Set
Reps
1
20
2
20
3
20
Flutter Kicks
130 reps1
230 reps2
330 reps3
Abs
Flutter Kicks
Abs
Set
Reps
1
30
2
30
3
30
