If I can do it
Body Heatmap
Target Muscles
Lateral Raise (Dumbbell)
110 reps1
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
10
10
Push Up
115 reps1
ChestTricepsFront Delts
Push Up
ChestTricepsFront Delts
Set
Reps
1
15
Kneeling Push Up
110 reps1
ChestTriceps
Kneeling Push Up
ChestTriceps
Set
Reps
1
10
Standing one arm chest stretch
100:301
Chest
Standing one arm chest stretch
Chest
Set
Time
1
-
Shoulder Taps
110 reps1
AbsFront Delts
Shoulder Taps
AbsFront Delts
Set
Reps
1
10
Cross Body Hammer Curl
115 reps1
BicepsForearms
Cross Body Hammer Curl
BicepsForearms
Set
KG
Reps
1
10
15
Alternate Biceps Curl
110 reps1
Biceps
Alternate Biceps Curl
Biceps
Set
KG
Reps
1
10
10
Waiter Curl (Dumbbell)
115 reps1
BicepsForearms
Waiter Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
10
15
Floor Triceps Dip
115 reps1
Triceps
Floor Triceps Dip
Triceps
Set
Reps
1
15
Push Up
115 reps1
ChestTricepsFront Delts
Push Up
ChestTricepsFront Delts
Set
Reps
1
15
Overhead Press (Dumbbell)
15 reps1
Front DeltsSide DeltsTriceps
Overhead Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
10
5
Shrug (Dumbbell)
110 reps1
Upper Traps
Shrug (Dumbbell)
Upper Traps
Set
KG
Reps
1
10
10
Pike Pushup
115 reps1
Front DeltsTricepsChest
Pike Pushup
Front DeltsTricepsChest
Set
Reps
1
15
Reverse Crunch
115 reps1
Abs
Reverse Crunch
Abs
Set
Reps
1
15
Lying Knee Raise
115 reps1
Abs
Lying Knee Raise
Abs
Set
Reps
1
15
Side Plank
100:301
ObliquesAbs
Side Plank
ObliquesAbs
Set
Time
1
-
Flutter Kicks
115 reps1
Abs
Flutter Kicks
Abs
Set
Reps
1
15
Lunge (Dumbbell)
110 reps1
QuadsGlutesHamstrings
Lunge (Dumbbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
10
10
Sumo Squat (Dumbbell)
110 reps1
QuadsAdductorsGlutes
Sumo Squat (Dumbbell)
QuadsAdductorsGlutes
Set
KG
Reps
1
10
10
Squat (Dumbbell)
110 reps1
QuadsGlutesHamstrings
Squat (Dumbbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
10
10
Superman
110 reps1
Lower BackGlutes
Superman
Lower BackGlutes
Set
Reps
1
10
Jump Squat
110 reps1
QuadsGlutesCalves
Jump Squat
QuadsGlutesCalves
Set
Reps
1
10
Glute Bridge
110 reps1
GlutesHamstrings
Glute Bridge
GlutesHamstrings
Set
Reps
1
10
Glute Kickback on Floor
110 reps1
GlutesHamstrings
Glute Kickback on Floor
GlutesHamstrings
Set
Reps
1
10
Cross Body Hammer Curl
110 reps1
BicepsForearms
Cross Body Hammer Curl
BicepsForearms
Set
KG
Reps
1
10
10
Zottman Curl (Dumbbell)
110 reps1
BicepsForearms
Zottman Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
10
10
