Dag 1
Body Heatmap
Target Muscles
Hip Adduction (Machine)
110 reps1
210 reps2
310 reps3
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Reps
1
79
10
2
79
10
3
79
10
Leg Press (Machine)
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
100
10
2
110
10
3
110
10
Romanian Deadlift (Dumbbell)
110 reps1
28 reps2
38 reps3
HamstringsGlutesLower Back
Romanian Deadlift (Dumbbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
25
10
2
35
8
3
35
8
Lying Leg Curl (Machine)
110 reps1
27 reps2
37 reps3
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
25
10
2
30
7
3
30
7
Squat (Barbell)
110 reps1
210 reps2
37 reps3
QuadsGlutesHamstrings
Squat (Barbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
45
10
2
45
10
3
50
7
Bench Press (Dumbbell)
110 reps1
29 reps2
38 reps3
ChestTricepsFront Delts
Bench Press (Dumbbell)
ChestTricepsFront Delts
Set
KG
Reps
1
20
10
2
25
9
3
25
8
Russian Twist (Weighted)
120 reps1
220 reps2
320 reps3
ObliquesAbs
Russian Twist (Weighted)
ObliquesAbs
Set
KG
Reps
1
10
20
2
10
20
3
10
20
Plank Pushup
1120 reps1
ChestTricepsAbs
Plank Pushup
ChestTricepsAbs
Set
Reps
1
120
Back Extension (Hyperextension)
112 reps1
212 reps2
312 reps3
Lower BackGlutesHamstrings
Back Extension (Hyperextension)
Lower BackGlutesHamstrings
Set
Reps
1
12
2
12
3
12
