overkropp
Body Heatmap
Target Muscles
Bench Press (Barbell)
120 repsW
215 reps2
310 reps3
46 reps4
56 reps5
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Reps
W
20
20
2
40
15
3
55
10
4
60
6
5
60
6
Chest Fly (Machine)
1-1
2-2
3-3
4-4
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
1
-
-
2
-
-
3
-
-
4
-
-
Lat Pulldown (Cable)
115 reps1
210 reps2
38 reps3
46 reps4
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
30
15
2
40
10
3
50
8
4
60
6
Seated Cable Row - V Grip (Cable)
115 reps1
215 reps2
310 reps3
410 reps4
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
1
30
15
2
35
15
3
40
10
4
50
10
Back Extension (Weighted Hyperextension)
120 repsW
28 reps2
38 reps3
48 reps4
Lower BackGlutesHamstrings
Back Extension (Weighted Hyperextension)
Lower BackGlutesHamstrings
Set
KG
Reps
W
-
20
2
5
8
3
5
8
4
5
8
Bicep Curl (Cable)
115 repsW
215 reps2
315 reps3
450 repsD
Biceps
Bicep Curl (Cable)
Biceps
Set
KG
Reps
W
20
15
2
30
15
3
30
15
D
40
50
Triceps Kickback (Dumbbell)
110 reps1
210 reps2
310 reps3
Triceps
Triceps Kickback (Dumbbell)
Triceps
Set
KG
Reps
1
20
10
2
20
10
3
20
10
Seated Shoulder Press (Machine)
115 reps1
215 reps2
315 reps3
415 reps4
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
-
15
2
-
15
3
-
15
4
-
15
Dead Bug
120 reps1
220 reps2
320 reps3
Abs
Dead Bug
Abs
Set
Reps
1
20
2
20
3
20
Cable Twist (Up to down)
120 reps1
220 reps2
320 reps3
ObliquesAbs
Cable Twist (Up to down)
ObliquesAbs
Set
KG
Reps
1
-
20
2
-
20
3
-
20
Lying Leg Raise
130 reps1
230 reps2
330 reps3
Abs
Lying Leg Raise
Abs
Set
Reps
1
30
2
30
3
30
