wednesday
Body Heatmap
Target Muscles
Cable Crunch
16 repsW
28 repsF
38 repsF
Abs
Cable Crunch
Abs
Set
KG
Reps
W
25
6
F
40
8
F
40
8
Straight Leg Raise
18 repsW
212 repsF
312 repsF
Abs
Straight Leg Raise
Abs
Set
Reps
W
8
F
12
F
12
Plank
100:301
200:602
Abs
Plank
Abs
Set
Time
1
-
2
-
Sit Up
125 reps1
225 reps2
325 reps3
Abs
Sit Up
Abs
Set
Reps
1
25
2
25
3
25
Russian Twist (Weighted)
112 reps1
212 reps2
312 reps3
ObliquesAbs
Russian Twist (Weighted)
ObliquesAbs
Set
KG
Reps
1
5
12
2
5
12
3
5
12
Crunch
125 reps1
225 reps2
325 reps3
Abs
Crunch
Abs
Set
Reps
1
25
2
25
3
25
Heel Taps
115 reps1
215 reps2
AbsObliques
Heel Taps
AbsObliques
Set
Reps
1
15
2
15
Flutter Kicks
130 reps1
230 reps2
Abs
Flutter Kicks
Abs
Set
Reps
1
30
2
30
Leg Extension (Machine)
16 repsW
28 repsF
38 repsF
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
W
-
6
F
-
8
F
-
8
Leg Press (Machine)
16 repsW
28 repsF
38 repsF
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
W
-
6
F
-
8
F
-
8
Bulgarian Split Squat
18 reps1
28 reps2
38 reps3
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Hack Squat (Machine)
1-1
2-2
3-3
QuadsGlutes
Hack Squat (Machine)
QuadsGlutes
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Leg Press Horizontal (Machine)
16 reps1
28 reps2
38 reps3
QuadsGlutesHamstrings
Leg Press Horizontal (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
-
6
2
-
8
3
-
8
Seated Leg Curl (Machine)
16 reps1
28 reps2
38 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
-
6
2
-
8
3
-
8
Lying Leg Curl (Machine)
16 reps1
28 reps2
38 reps3
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
-
6
2
-
8
3
-
8
Standing Calf Raise (Machine)
16 reps1
28 reps2
38 reps3
Calves
Standing Calf Raise (Machine)
Calves
Set
KG
Reps
1
-
6
2
-
8
3
-
8
Deadlift (Smith Machine)
16 reps1
28 reps2
38 reps3
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Smith Machine)
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Reps
1
-
6
2
-
8
3
-
8
Lateral Raise (Dumbbell)
1-1
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
-
-
Shoulder Press (Dumbbell)
1-1
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
-
-
Seated Shoulder Press (Machine)
1-1
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
-
-
Rear Delt Reverse Fly (Machine)
1-1
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
Rear DeltsUpper Back
Set
KG
Reps
1
-
-
Face Pull
1-1
Rear DeltsUpper Back
Face Pull
Rear DeltsUpper Back
Set
KG
Reps
1
-
-
Cable Leaning Lateral Raise
1-1
Side Delts
Cable Leaning Lateral Raise
Side Delts
Set
KG
Reps
1
-
-
Front Raise (Dumbbell)
1-1
Front Delts
Front Raise (Dumbbell)
Front Delts
Set
KG
Reps
1
-
-
