Body Heatmap
Target Muscles
Lat Pulldown (Cable)
112 reps1
212 reps2
312 reps3
412 reps4
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
30
12
2
30
12
3
30
12
4
30
12
Lateral Raise (Dumbbell)
112 reps1
212 reps2
312 reps3
412 reps4
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
4
12
2
4
12
3
4
12
4
4
12
Triceps Pushdown
112 reps1
212 reps2
312 reps3
412 reps4
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
30
12
2
30
12
3
30
12
4
30
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
6
12
2
6
12
3
6
12
4
6
12
Bicep Curl (Dumbbell)
112 reps1
212 reps2
312 reps3
412 reps4
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
30
12
2
30
12
3
30
12
4
30
12
Treadmill
30 minutes incline 12-15 speed 3-6
13000 km · 00:001
QuadsHamstringsCalvesGlutes
Treadmill
30 minutes incline 12-15 speed 3-6
QuadsHamstringsCalvesGlutes
Set
KM
Duration
1
3000
-
Bench Press (Barbell)
112 reps1
212 reps2
312 reps3
412 reps4
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Reps
1
20
12
2
20
12
3
20
12
4
20
12
