Helkropp
Body Heatmap
Target Muscles
Sumo Squat (Dumbbell)
110 reps1
210 reps2
QuadsAdductorsGlutes
Sumo Squat (Dumbbell)
QuadsAdductorsGlutes
Set
KG
Reps
1
5
10
2
5
10
Lunge (Dumbbell)
110 reps1
210 reps2
QuadsGlutesHamstrings
Lunge (Dumbbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
2
10
2
2
10
Squat (Dumbbell)
110 reps1
210 reps2
QuadsGlutesHamstrings
Squat (Dumbbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
2
10
2
2
10
Goblet Squat
110 reps1
210 reps2
QuadsGlutes
Goblet Squat
QuadsGlutes
Set
KG
Reps
1
5
10
2
5
10
Romanian Deadlift (Dumbbell)
110 reps1
210 reps2
30 reps3
40 reps4
HamstringsGlutesLower Back
Romanian Deadlift (Dumbbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
10
10
2
10
10
3
-
-
4
-
-
Bent Over Row (Dumbbell)
110 reps1
210 reps2
Upper BackLats
Bent Over Row (Dumbbell)
Upper BackLats
Set
KG
Reps
1
5
10
2
5
10
Lateral Raise (Dumbbell)
110 reps1
210 reps2
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
2
10
2
2
10
Shoulder Press (Dumbbell)
110 reps1
210 reps2
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
2
10
2
2
10
Bicep Curl (Dumbbell)
110 reps1
210 reps2
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
5
10
2
5
10
Triceps Extension (Dumbbell)
110 reps1
210 reps2
Triceps
Triceps Extension (Dumbbell)
Triceps
Set
KG
Reps
1
2
10
2
2
10
Russian Twist (Weighted)
10 reps1
210 reps2
ObliquesAbs
Russian Twist (Weighted)
ObliquesAbs
Set
KG
Reps
1
5
-
2
5
10
