day 3
Body Heatmap
Target Muscles
Squat (Smith Machine)
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Squat (Smith Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Deadlift (Dumbbell)
112 reps1
212 reps2
312 reps3
412 reps4
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Dumbbell)
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Reps
1
-
12
2
-
12
3
-
12
4
-
12
Leg Press (Machine)
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Lying Leg Curl (Machine)
112 reps1
212 reps2
312 reps3
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Seated Calf Raise
115 reps1
215 reps2
315 reps3
415 reps4
Calves
Seated Calf Raise
Calves
Set
KG
Reps
1
-
15
2
-
15
3
-
15
4
-
15
Leg Extension (Machine)
120 reps1
220 reps2
320 reps3
420 reps4
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
-
20
2
-
20
3
-
20
4
-
20
Hip Adduction (Machine)
112 reps1
212 reps2
312 reps3
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Decline Crunch (Weighted)
140 reps1
240 reps2
310 reps3
Abs
Decline Crunch (Weighted)
Abs
Set
+KG
Reps
1
-
40
2
-
40
3
-
10
Plank
1::F
2::F
3::F
Abs
Plank
Abs
Set
Time
F
-
F
-
F
-
Hanging Leg Raise
1-F
2-F
3-F
Abs
Hanging Leg Raise
Abs
Set
Reps
F
-
F
-
F
-
