Week 1 Tuesday Back, Biceps
Body Heatmap
Target Muscles
Treadmill
10 km · 09:001
QuadsHamstringsCalvesGlutes
Treadmill
QuadsHamstringsCalvesGlutes
Set
KM
Duration
1
-
-
Seated Incline Curl
110 reps1
210 reps2
Biceps
Seated Incline Curl
Biceps
Set
KG
Reps
1
10.9
10
2
10.9
10
Bicep Curl (Dumbbell)
110 reps1
210 reps2
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
10.9
10
2
10.9
10
Cross Body Hammer Curl
110 reps1
210 reps2
BicepsForearms
Cross Body Hammer Curl
BicepsForearms
Set
KG
Reps
1
10.9
10
2
10.9
10
Bent Over Row (Dumbbell)
112 reps1
212 reps2
Upper BackLats
Bent Over Row (Dumbbell)
Upper BackLats
Set
KG
Reps
1
10.9
12
2
10.9
12
Shrug (Dumbbell)
112 reps1
212 reps2
Upper Traps
Shrug (Dumbbell)
Upper Traps
Set
KG
Reps
1
10.9
12
2
10.9
12
Pullover (Dumbbell)
112 reps1
212 reps2
LatsChest
Pullover (Dumbbell)
LatsChest
Set
KG
Reps
1
10.9
12
2
10.9
12
Front Squat
110 reps1
212 reps2
QuadsGlutesHamstrings
Front Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
19.1
10
2
13.6
12
Romanian Deadlift (Barbell)
112 reps1
212 reps2
HamstringsGlutesLower Back
Romanian Deadlift (Barbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
13.6
12
2
13.6
12
Lunge (Dumbbell)
18 reps1
28 reps2
QuadsGlutesHamstrings
Lunge (Dumbbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
10.9
8
2
10.9
8
Decline Push Up
115 reps1
ChestFront DeltsTriceps
Decline Push Up
ChestFront DeltsTriceps
Set
Reps
1
15
Cat Cow Stretch
125 reps1
Lower BackAbs
Cat Cow Stretch
Lower BackAbs
Set
Reps
1
25
