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Body Heatmap
Target Muscles
Push Up
130 reps1
230 reps2
330 reps3
ChestTricepsFront Delts
Push Up
ChestTricepsFront Delts
Set
Reps
1
30
2
30
3
30
Sit Up
130 reps1
230 reps2
330 reps3
Abs
Sit Up
Abs
Set
Reps
1
30
2
30
3
30
Lateral Raise (Dumbbell)
1-1
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
-
-
Hammer Curl (Dumbbell)
1-1
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
-
-
Bicep Curl (Dumbbell)
1-1
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
-
-
Triceps Extension (Dumbbell)
1-1
Triceps
Triceps Extension (Dumbbell)
Triceps
Set
KG
Reps
1
-
-
Bent Over Row (Dumbbell)
1-1
Upper BackLats
Bent Over Row (Dumbbell)
Upper BackLats
Set
KG
Reps
1
-
-
Romanian Deadlift (Dumbbell)
1-1
HamstringsGlutesLower Back
Romanian Deadlift (Dumbbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
-
-
Cross Body Hammer Curl
1-1
BicepsForearms
Cross Body Hammer Curl
BicepsForearms
Set
KG
Reps
1
-
-
Overhead Press (Dumbbell)
1-1
Front DeltsSide DeltsTriceps
Overhead Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
-
-
Alternate Biceps Curl
1-1
Biceps
Alternate Biceps Curl
Biceps
Set
KG
Reps
1
-
-
Front Raise (Dumbbell)
1-1
Front Delts
Front Raise (Dumbbell)
Front Delts
Set
KG
Reps
1
-
-
Crunch
1-1
Abs
Crunch
Abs
Set
Reps
1
-
Diamond Push Up
1-1
TricepsChest
Diamond Push Up
TricepsChest
Set
Reps
1
-
Deadlift (Dumbbell)
1-1
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Dumbbell)
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Reps
1
-
-
Heel Taps
1-1
AbsObliques
Heel Taps
AbsObliques
Set
Reps
1
-