5-10min
Body Heatmap
Target Muscles
Stair Machine
10 km · 00:001
QuadsGlutesCalves
Stair Machine
QuadsGlutesCalves
Set
KM
Duration
1
-
-
Rowing Machine
100:001
Upper BackLatsQuadsBiceps
Rowing Machine
Upper BackLatsQuadsBiceps
Set
Time
1
-
Squat (Barbell)
110 reps1
28 reps2
38 reps3
QuadsGlutesHamstrings
Squat (Barbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
40
10
2
50
8
3
60
8
Deadlift (Barbell)
1-1
2-2
3-3
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Barbell)
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Seated Leg Curl (Machine)
19 reps1
28 reps2
38 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
18
9
2
18
8
3
24.8
8
Front Raise (Cable)
18 reps1
28 reps2
310 reps3
Front Delts
Front Raise (Cable)
Front Delts
Set
KG
Reps
1
10
8
2
15
8
3
15
10
Standing Cable Glute Kickbacks
110 reps1
212 reps2
310 reps3
GlutesHamstrings
Standing Cable Glute Kickbacks
GlutesHamstrings
Set
KG
Reps
1
15
10
2
20
12
3
20
10
Reverse Grip Lat Pulldown (Cable)
110 reps1
28 reps2
38 reps3
LatsBiceps
Reverse Grip Lat Pulldown (Cable)
LatsBiceps
Set
KG
Reps
1
24
10
2
31
8
3
31
8
Seated Cable Row - V Grip (Cable)
18 reps1
28 reps2
30 reps3
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
1
31.5
8
2
31.5
8
3
31.5
-
Back Extension (Weighted Hyperextension)
1-1
2-2
3-3
Lower BackGlutesHamstrings
Back Extension (Weighted Hyperextension)
Lower BackGlutesHamstrings
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Plank Pushup
1-1
ChestTricepsAbs
Plank Pushup
ChestTricepsAbs
Set
Reps
1
-
Side Plank
1::1
ObliquesAbs
Side Plank
ObliquesAbs
Set
Time
1
-
Hip Abduction (Machine)
110 reps1
210 reps2
310 reps3
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
51.8
10
2
58.5
10
3
65.3
10
