4: Friday- Pull day+ Core
Body Heatmap
Target Muscles
Plank
100:301
200:302
Abs
Plank
Abs
Set
Time
1
-
2
-
Crunch
120 reps1
220 reps2
320 reps3
Abs
Crunch
Abs
Set
Reps
1
20
2
20
3
20
Hip Adduction (Machine)
112 reps1
212 reps2
312 reps3
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Hip Abduction (Machine)
112 reps1
212 reps2
312 reps3
412 reps4
512 reps5
612 reps6
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
-
12
2
-
12
3
-
12
4
-
12
5
-
12
6
-
12
Lat Pulldown (Machine)
110 reps1
210 reps2
310 reps3
410 reps4
LatsUpper Back
Lat Pulldown (Machine)
LatsUpper Back
Set
KG
Reps
1
-
10
2
-
10
3
-
10
4
-
10
Dumbbell Row
110 reps1
210 reps2
310 reps3
410 reps4
Upper BackLats
Dumbbell Row
Upper BackLats
Set
KG
Reps
1
-
10
2
-
10
3
-
10
4
-
10
Alternate Biceps Curl
112 reps1
212 reps2
312 reps3
Biceps
Alternate Biceps Curl
Biceps
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Cable Twist (Up to down)
1-1
ObliquesAbs
Cable Twist (Up to down)
ObliquesAbs
Set
KG
Reps
1
-
-