Week 1 Thursday-Back, Bicep & Shoulders
Body Heatmap
Target Muscles
Treadmill
10 km · 09:601
QuadsHamstringsCalvesGlutes
Treadmill
QuadsHamstringsCalvesGlutes
Set
KM
Duration
1
-
-
Incline Bench Press (Smith Machine)
112 reps1
212 reps2
ChestFront DeltsTriceps
Incline Bench Press (Smith Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
19.1
12
2
19.1
12
Decline Bench Press (Barbell)
112 reps1
212 reps2
ChestTriceps
Decline Bench Press (Barbell)
ChestTriceps
Set
KG
Reps
1
19.1
12
2
19.1
12
Around The World
112 reps1
212 reps2
ChestSide Delts
Around The World
ChestSide Delts
Set
KG
Reps
1
6.4
12
2
6.4
12
Skullcrusher (Barbell)
112 reps1
212 reps2
Triceps
Skullcrusher (Barbell)
Triceps
Set
KG
Reps
1
16.3
12
2
16.3
12
Incline Triceps Extension
112 reps1
212 reps2
Triceps
Incline Triceps Extension
Triceps
Set
KG
Reps
1
16.3
12
2
16.3
12
Bench Dip
112 reps1
212 reps2
TricepsChest
Bench Dip
TricepsChest
Set
Reps
1
12
2
12
Overhead Press (Barbell)
112 reps1
212 reps2
Front DeltsSide DeltsTriceps
Overhead Press (Barbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
16.3
12
2
16.3
12
Front Raise (Barbell)
112 reps1
212 reps2
Front Delts
Front Raise (Barbell)
Front Delts
Set
KG
Reps
1
16.3
12
2
16.3
12
Upright Row (Barbell)
112 reps1
212 reps2
Side DeltsUpper Traps
Upright Row (Barbell)
Side DeltsUpper Traps
Set
KG
Reps
1
16.3
12
2
16.3
12
Incline Push Ups
120 reps1
ChestTricepsFront Delts
Incline Push Ups
ChestTricepsFront Delts
Set
Reps
1
20
Stick Pass Around Stretch
120 reps1
Front Delts
Stick Pass Around Stretch
Front Delts
Set
Reps
1
20
