new
Body Heatmap
Target Muscles
Bench Press (Barbell)
112 reps1
212 reps2
312 reps3
412 reps4
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Reps
1
50
12
2
50
12
3
50
12
4
50
12
Triceps Dip
112 reps1
212 reps2
TricepsChest
Triceps Dip
TricepsChest
Set
Reps
1
12
2
12
Push Up
112 reps1
212 reps2
ChestTricepsFront Delts
Push Up
ChestTricepsFront Delts
Set
Reps
1
12
2
12
Incline Bench Press (Barbell)
112 reps1
212 reps2
312 reps3
412 reps4
ChestFront DeltsTriceps
Incline Bench Press (Barbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
30
12
2
30
12
3
30
12
4
30
12
Hammer Curl (Dumbbell)
112 reps1
212 reps2
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
15
12
2
15
12
Bicep Curl (Dumbbell)
112 reps1
212 reps2
312 reps3
412 reps4
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
15
12
2
15
12
3
15
12
4
15
12
Bent Over Row (Barbell)
112 reps1
212 reps2
Upper BackLats
Bent Over Row (Barbell)
Upper BackLats
Set
KG
Reps
1
50
12
2
50
12
Dumbbell Row
112 reps1
212 reps2
Upper BackLats
Dumbbell Row
Upper BackLats
Set
KG
Reps
1
7.5
12
2
7.5
12
Alternate Biceps Curl
112 reps1
212 reps2
312 reps3
Biceps
Alternate Biceps Curl
Biceps
Set
KG
Reps
1
7.5
12
2
7.5
12
3
7.5
12
Shoulder Press (Dumbbell)
112 reps1
212 reps2
312 reps3
412 reps4
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
15
12
2
15
12
3
15
12
4
15
12
Sit Up
112 reps1
212 reps2
Abs
Sit Up
Abs
Set
Reps
1
12
2
12
Crunch
112 reps1
212 reps2
Abs
Crunch
Abs
Set
Reps
1
12
2
12
Ab Wheel
112 reps1
212 reps2
AbsLats
Ab Wheel
AbsLats
Set
Reps
1
12
2
12
Deadlift (Barbell)
112 reps1
212 reps2
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Barbell)
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Reps
1
50
12
2
50
12
Squat (Dumbbell)
112 reps1
212 reps2
QuadsGlutesHamstrings
Squat (Dumbbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
15
12
2
15
12
Reverse Curl (Dumbbell)
112 reps1
212 reps2
ForearmsBiceps
Reverse Curl (Dumbbell)
ForearmsBiceps
Set
KG
Reps
1
15
12
2
15
12
Seated Incline Curl
10 reps1
20 reps2
30 reps3
40 reps4
Biceps
Seated Incline Curl
Biceps
Set
KG
Reps
1
15
-
2
15
-
3
15
-
4
15
-
