Week 2 Friday-
Body Heatmap
Target Muscles
Treadmill
10 km · 09:601
QuadsHamstringsCalvesGlutes
Treadmill
QuadsHamstringsCalvesGlutes
Set
KM
Duration
1
-
-
Goblet Squat
112 reps1
212 reps2
QuadsGlutes
Goblet Squat
QuadsGlutes
Set
KG
Reps
1
6.4
12
2
6.4
12
Deadlift (Dumbbell)
112 reps1
212 reps2
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Dumbbell)
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Reps
1
6.4
12
2
6.4
12
Dumbbell Step Up
112 reps1
212 reps2
QuadsGlutes
Dumbbell Step Up
QuadsGlutes
Set
KG
Reps
1
6.4
12
2
6.4
12
Plank
100:601
Abs
Plank
Abs
Set
Time
1
-
Push Up
120 reps1
ChestTricepsFront Delts
Push Up
ChestTricepsFront Delts
Set
Reps
1
20
Hamstring Stretch
100:601
Hamstrings
Hamstring Stretch
Hamstrings
Set
Time
1
-
Quadriceps stretch
100:601
Quads
Quadriceps stretch
Quads
Set
Time
1
-
