gym weeks 1-2
Body Heatmap
Target Muscles
Lat Pulldown (Cable)
1-1
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
-
-
Lateral Raise (Dumbbell)
1-1
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
-
-
Leg Extension (Machine)
1-1
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
-
-
Treadmill
1::1
QuadsHamstringsCalvesGlutes
Treadmill
QuadsHamstringsCalvesGlutes
Set
KM
Duration
1
-
-
Hammer Curl (Dumbbell)
1-1
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
-
-
Bicep Curl (Dumbbell)
1-1
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
-
-
Hip Abduction (Machine)
1-1
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
-
-
Butterfly (Pec Deck)
1-1
Chest
Butterfly (Pec Deck)
Chest
Set
KG
Reps
1
-
-
Hip Adduction (Machine)
1-1
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Reps
1
-
-
Single Leg Extensions
1-1
Quads
Single Leg Extensions
Quads
Set
KG
Reps
1
-
-
Cycling
1::1
QuadsHamstringsCalves
Cycling
QuadsHamstringsCalves
Set
Time
1
-
Cross Body Hammer Curl
1-1
BicepsForearms
Cross Body Hammer Curl
BicepsForearms
Set
KG
Reps
1
-
-
Sit Up
1-1
Abs
Sit Up
Abs
Set
Reps
1
-
Stair Machine
1::1
QuadsGlutesCalves
Stair Machine
QuadsGlutesCalves
Set
KM
Duration
1
-
-
Stair Machine (Floors)
1-1
QuadsGlutesCalves
Stair Machine (Floors)
QuadsGlutesCalves
Set
KG
Reps
1
-
-
Kettlebell Curl
1-1
Biceps
Kettlebell Curl
Biceps
Set
KG
Reps
1
-
-
Rowing Machine
1::1
Upper BackLatsQuadsBiceps
Rowing Machine
Upper BackLatsQuadsBiceps
Set
Time
1
-
Elliptical Trainer
1::1
QuadsHamstringsGlutesCalves
Elliptical Trainer
QuadsHamstringsGlutesCalves
Set
Time
1
-
