Helkropp
Body Heatmap
Target Muscles
Squat (Barbell)
18 reps1
28 reps2
38 reps3
QuadsGlutesHamstrings
Squat (Barbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
50
8
2
50
8
3
50
8
Deadlift (Barbell)
18 reps1
28 reps2
38 reps3
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Barbell)
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Reps
1
80
8
2
80
8
3
80
8
Pendlay Row (Barbell)
18 reps1
28 reps2
38 reps3
Upper BackLats
Pendlay Row (Barbell)
Upper BackLats
Set
KG
Reps
1
50
8
2
50
8
3
50
8
Cable Middle Fly
18 reps1
28 reps2
38 reps3
Chest
Cable Middle Fly
Chest
Set
KG
Reps
1
17.5
8
2
17.5
8
3
17.5
8
Triceps Rope Pushdown
18 reps1
28 reps2
38 reps3
Triceps
Triceps Rope Pushdown
Triceps
Set
KG
Reps
1
20
8
2
20
8
3
20
8
Rope Cable Curl
18 reps1
28 reps2
38 reps3
BicepsForearms
Rope Cable Curl
BicepsForearms
Set
KG
Reps
1
20
8
2
20
8
3
20
8
Lat Pulldown (Cable)
18 reps1
28 reps2
38 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
55
8
2
55
8
3
55
8
Shoulder Press (Dumbbell)
18 reps1
28 reps2
38 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
17.5
8
2
17.5
8
3
17.5
8
Preacher Curl (Barbell)
18 reps1
28 reps2
38 reps3
Biceps
Preacher Curl (Barbell)
Biceps
Set
KG
Reps
1
30
8
2
30
8
3
30
8
Seated Calf Raise
115 reps1
215 reps2
Calves
Seated Calf Raise
Calves
Set
KG
Reps
1
50
15
2
50
15
