fullbody
Body Heatmap
Target Muscles
Lying Leg Curl (Machine)
110 reps1
210 reps2
310 reps3
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
40
10
2
55
10
3
55
10
Leg Extension (Machine)
110 reps1
210 reps2
310 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
55
10
2
65
10
3
75
10
Leg Press (Machine)
nede
115 reps1
215 reps2
320 reps3
QuadsGlutesHamstrings
Leg Press (Machine)
nede
QuadsGlutesHamstrings
Set
KG
Reps
1
100
15
2
100
15
3
100
20
Standing Leg Curls
115 reps1
215 reps2
315 reps3
Hamstrings
Standing Leg Curls
Hamstrings
Set
KG
Reps
1
25
15
2
30
15
3
30
15
Iso-Lateral Chest Press (Machine)
112 reps1
210 reps2
38 reps3
46 reps4
512 repsD
ChestFront DeltsTriceps
Iso-Lateral Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
90
12
2
100
10
3
110
8
4
110
6
D
60
12
Lateral Raise (Dumbbell)
110 reps1
210 reps2
310 reps3
48 reps4
516 reps5
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
10
10
2
10
10
3
10
10
4
12.5
8
5
7.5
16
Rear Lateral Raise
120 reps1
220 reps2
320 reps3
420 reps4
Rear Delts
Rear Lateral Raise
Rear Delts
Set
KG
Reps
1
5
20
2
5
20
3
5
20
4
5
20
Landmine Row
siste set rps
110 reps1
210 reps2
310 reps3
410 reps4
Upper BackLats
Landmine Row
siste set rps
Upper BackLats
Set
KG
Reps
1
50
10
2
50
10
3
50
10
4
50
10
Seated Incline Curl
120 reps1
215 reps2
312 reps3
48 reps4
Biceps
Seated Incline Curl
Biceps
Set
KG
Reps
1
10
20
2
12.5
15
3
15
12
4
17.5
8
Skullcrusher (Dumbbell)
skrå benk
120 reps1
220 reps2
315 reps3
48 reps4
Triceps
Skullcrusher (Dumbbell)
skrå benk
Triceps
Set
KG
Reps
1
10
20
2
12.5
20
3
15
15
4
17.5
8
