gym1
Body Heatmap
Target Muscles
Triceps Extension (Dumbbell)
110 reps1
210 reps2
310 reps3
Triceps
Triceps Extension (Dumbbell)
Triceps
Set
KG
Reps
1
9
10
2
9
10
3
9
10
Crunch (Machine)
115 reps1
212 reps2
312 reps3
Abs
Crunch (Machine)
Abs
Set
KG
Reps
1
50
15
2
53.8
12
3
53.8
12
Hip Adduction (Machine)
112 reps1
210 reps2
312 reps3
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Reps
1
61.8
12
2
61.8
10
3
61.8
12
Hip Abduction (Machine)
112 reps1
210 reps2
312 reps3
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
68.8
12
2
65
10
3
65
12
Rear Delt Reverse Fly (Machine)
trasig
112 reps1
210 reps2
310 reps3
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
trasig
Rear DeltsUpper Back
Set
KG
Reps
1
20
12
2
20
10
3
20
10
Chest Fly (Machine)
trasig
112 reps1
210 reps2
310 reps3
Chest
Chest Fly (Machine)
trasig
Chest
Set
KG
Reps
1
27.5
12
2
27.5
10
3
27.5
10
Leg Extension (Machine)
110 reps1
210 reps2
310 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
42.5
10
2
42.5
10
3
42.5
10
Seated Cable Row - V Grip (Cable)
112 reps1
212 reps2
312 reps3
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
1
35
12
2
35
12
3
35
12
Seated Leg Curl (Machine)
110 reps1
210 reps2
310 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
50
10
2
50
10
3
50
10
Back Extension (Weighted Hyperextension)
110 reps1
210 reps2
310 reps3
Lower BackGlutesHamstrings
Back Extension (Weighted Hyperextension)
Lower BackGlutesHamstrings
Set
KG
Reps
1
15
10
2
15
10
3
15
10
Triceps Kickback (Dumbbell)
10 per sida och set
110 reps1
210 reps2
310 reps3
Triceps
Triceps Kickback (Dumbbell)
10 per sida och set
Triceps
Set
KG
Reps
1
5
10
2
5
10
3
5
10
Cable Crunch
18 reps1
212 reps2
312 reps3
Abs
Cable Crunch
Abs
Set
KG
Reps
1
32.5
8
2
30
12
3
30
12
Side Bend (Dumbbell)
12 per sida och gång
110 reps1
210 reps2
310 reps3
Obliques
Side Bend (Dumbbell)
12 per sida och gång
Obliques
Set
KG
Reps
1
24
10
2
24
10
3
24
10
V Up
med vikt i händerna 3-4kh
110 reps1
210 reps2
310 reps3
Abs
V Up
med vikt i händerna 3-4kh
Abs
Set
Reps
1
10
2
10
3
10
Lateral Raise (Dumbbell)
5x 2x push preee 2x open x2
110 reps1
210 reps2
310 reps3
Side Delts
Lateral Raise (Dumbbell)
5x 2x push preee 2x open x2
Side Delts
Set
KG
Reps
1
6
10
2
6
10
3
6
10
Kettlebell Swing
110 reps1
210 reps2
310 reps3
GlutesHamstringsLower Back
Kettlebell Swing
GlutesHamstringsLower Back
Set
KG
Reps
1
20
10
2
20
10
3
20
10
Sumo Squat
med 6kg
110 reps1
210 reps2
310 reps3
QuadsAdductorsGlutes
Sumo Squat
med 6kg
QuadsAdductorsGlutes
Set
Reps
1
10
2
10
3
10
Iso-Lateral Row (Machine)
backup övning
112 reps1
212 reps2
38 reps3
Upper BackLats
Iso-Lateral Row (Machine)
backup övning
Upper BackLats
Set
KG
Reps
1
31.3
12
2
31.3
12
3
35
8
Chest Press (Machine)
110 reps1
210 reps2
310 reps3
ChestFront DeltsTriceps
Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
20
10
2
20
10
3
20
10
Bulgarian Split Squat
djupt ner!
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Bulgarian Split Squat
djupt ner!
QuadsGlutesHamstrings
Set
KG
Reps
1
9
10
2
9
10
3
7
10
