Week 1 Friday-Back, Bicep & Legs
Body Heatmap
Target Muscles
Treadmill
10 km · 09:001
QuadsHamstringsCalvesGlutes
Treadmill
QuadsHamstringsCalvesGlutes
Set
KM
Duration
1
-
-
Chest Supported Incline Row (Dumbbell)
112 reps1
212 reps2
Upper BackLats
Chest Supported Incline Row (Dumbbell)
Upper BackLats
Set
KG
Reps
1
9.1
12
2
9.1
12
Decline Shrug
112 reps1
212 reps2
Upper Traps
Decline Shrug
Upper Traps
Set
KG
Reps
1
9.1
12
2
9.1
12
Renegade Row (Dumbbell)
16 reps1
26 reps2
Upper BackAbs
Renegade Row (Dumbbell)
Upper BackAbs
Set
KG
Reps
1
9.1
6
2
9.1
6
EZ Bar Biceps Curl
112 reps1
212 reps2
Biceps
EZ Bar Biceps Curl
Biceps
Set
KG
Reps
1
16.3
12
2
16.3
12
Concentration Curl
112 reps1
210 reps2
Biceps
Concentration Curl
Biceps
Set
KG
Reps
1
10.9
12
2
10.9
10
Drag Curl
112 reps1
212 reps2
Biceps
Drag Curl
Biceps
Set
KG
Reps
1
16.3
12
2
16.3
12
Standing Calf Raise (Dumbbell)
112 reps1
212 reps2
Calves
Standing Calf Raise (Dumbbell)
Calves
Set
KG
Reps
1
9.1
12
2
9.1
12
Goblet Squat
112 reps1
212 reps2
QuadsGlutes
Goblet Squat
QuadsGlutes
Set
KG
Reps
1
9.1
12
2
9.1
12
Full Squat
112 reps1
212 reps2
QuadsGlutesHamstrings
Full Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
13.6
12
2
13.6
12
Kneeling Hip Flexor Stretch
100:601
Glutes
Kneeling Hip Flexor Stretch
Glutes
Set
Time
1
-
