All

Gabi Nowak

Body Heatmap

Target Muscles

Lat Pulldown (Cable)

110 reps1

210 reps2

LatsUpper Back

Lat Pulldown (Cable)

Set

KG

Reps

1

—

10

2

—

10

Triceps Pushdown

110 reps1

210 reps2

Triceps

Triceps Pushdown

Triceps Pushdown

Set

KG

Reps

1

—

10

2

—

10

Seated Cable Row - V Grip (Cable)

110 reps1

210 reps2

Upper BackLats

Seated Cable Row - V Grip (Cable)

Seated Cable Row - V Grip (Cable)

Set

KG

Reps

1

—

10

2

—

10

Leg Press (Machine)

110 reps1

210 reps2

QuadsGlutesHamstrings

Leg Press (Machine)

Leg Press (Machine)

Set

KG

Reps

1

—

10

2

—

10

Overhead Triceps Extension (Cable)

110 reps1

210 reps2

Triceps

Overhead Triceps Extension (Cable)

Overhead Triceps Extension (Cable)

Set

KG

Reps

1

—

10

2

—

10

Chest Press (Machine)

110 reps1

210 reps2

ChestFront DeltsTriceps

Chest Press (Machine)

Chest Press (Machine)

Set

KG

Reps

1

—

10

2

—

10

Chest Fly (Machine)

110 reps1

28 reps2

Chest

Chest Fly (Machine)

Chest Fly (Machine)

Set

KG

Reps

1

—

10

2

—

8

Hammer Curl (Dumbbell)

110 reps1

210 reps2

BicepsForearms

Hammer Curl (Dumbbell)

Hammer Curl (Dumbbell)

Set

KG

Reps

1

—

10

2

—

10

EZ Bar Biceps Curl

110 reps1

28 reps2

3—3

Biceps

EZ Bar Biceps Curl

EZ Bar Biceps Curl

Set

KG

Reps

1

—

10

2

—

8

3

—

—

Bulgarian Split Squat

110 reps1

210 reps2

QuadsGlutesHamstrings

Bulgarian Split Squat

Bulgarian Split Squat

Set

KG

Reps

1

—

10

2

—

10

Goblet Squat

110 reps1

210 reps2

QuadsGlutes

Goblet Squat

Set

KG

Reps

1

—

10

2

—

10

Plank

100:451

200:302

Abs

Plank

Set

Time

1

00:45

2

00:30

Hanging Leg Raise

112 reps1

212 reps2

Abs

Hanging Leg Raise

Hanging Leg Raise

Set

Reps

1

12

2

12