Mandag og torsdag
Body Heatmap
Target Muscles
Heel Taps
120 reps1
220 reps2
320 reps3
AbsObliques
Heel Taps
AbsObliques
Set
Reps
1
20
2
20
3
20
Seated Leg Raise
120 reps1
220 reps2
320 reps3
Abs
Seated Leg Raise
Abs
Set
Reps
1
20
2
20
3
20
Russian Twist (Weighted)
120 reps1
220 reps2
320 reps3
ObliquesAbs
Russian Twist (Weighted)
ObliquesAbs
Set
KG
Reps
1
10
20
2
10
20
3
10
20
Bench Press (Dumbbell)
110 reps1
210 reps2
310 reps3
ChestTricepsFront Delts
Bench Press (Dumbbell)
ChestTricepsFront Delts
Set
KG
Reps
1
22.5
10
2
25
10
3
25
10
Incline Bench Press (Dumbbell)
18 reps1
27 reps2
37 reps3
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
22.5
8
2
22.5
7
3
20
7
Preacher Curl (Dumbbell)
18 reps1
28 reps2
38 reps3
Biceps
Preacher Curl (Dumbbell)
Biceps
Set
KG
Reps
1
15
8
2
15
8
3
15
8
Cable Middle Fly
18 reps1
28 reps2
38 reps3
Chest
Cable Middle Fly
Chest
Set
KG
Reps
1
25
8
2
25
8
3
25
8
Cable One Arm Biceps Curl
18 reps1
28 reps2
38 reps3
Biceps
Cable One Arm Biceps Curl
Biceps
Set
KG
Reps
1
25
8
2
25
8
3
25
8
Single Arm Triceps Pushdown (Cable)
18 reps1
28 reps2
38 reps3
Triceps
Single Arm Triceps Pushdown (Cable)
Triceps
Set
KG
Reps
1
25
8
2
25
8
3
25
8