Dag 3
Body Heatmap
Target Muscles
Hip Thrust (Machine)
115 reps1
215 reps2
315 reps3
GlutesHamstrings
Hip Thrust (Machine)
GlutesHamstrings
Set
KG
Reps
1
35
15
2
35
15
3
35
15
Bulgarian Split Squat
116 reps1
216 reps2
316 reps3
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
16
16
2
18
16
3
18
16
Leg Press (Machine)
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
110
10
2
110
10
3
120
10
Back Extension (Weighted Hyperextension)
112 reps1
212 reps2
312 reps3
Lower BackGlutesHamstrings
Back Extension (Weighted Hyperextension)
Lower BackGlutesHamstrings
Set
KG
Reps
1
10
12
2
10
12
3
10
12
Crunch (Weighted)
120 reps1
220 reps2
320 reps3
Abs
Crunch (Weighted)
Abs
Set
-KG
Reps
1
10
20
2
10
20
3
10
20
Plank Pushup
1120 reps1
ChestTricepsAbs
Plank Pushup
ChestTricepsAbs
Set
Reps
1
120
Hip Abduction (Machine)
110 reps1
210 reps2
310 reps3
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
79
10
2
79
10
3
79
10
