Søndag, Tirsdag, Torsdag
Body Heatmap
Target Muscles
Bench Press (Barbell)
18 reps1
28 reps2
38 reps3
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Reps
1
60
8
2
60
8
3
60
8
Seated Shoulder Press (Machine)
110 reps1
210 reps2
310 reps3
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
40
10
2
40
10
3
40
10
Lat Pulldown (Cable)
112 reps1
212 reps2
312 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
60
12
2
60
12
3
60
12
Seated Cable Row - V Grip (Cable)
112 reps1
212 reps2
312 reps3
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
1
60
12
2
60
12
3
60
12
Back Extension (Weighted Hyperextension)
112 reps1
212 reps2
312 reps3
Lower BackGlutesHamstrings
Back Extension (Weighted Hyperextension)
Lower BackGlutesHamstrings
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Bicep Curl (Dumbbell)
112 reps1
212 reps2
312 reps3
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
20
12
2
20
12
3
20
12
Triceps Pushdown
112 reps1
212 reps2
312 reps3
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
40
12
2
40
12
3
40
12
Reverse Curl
112 reps1
212 reps2
315 reps3
ForearmsBiceps
Reverse Curl
ForearmsBiceps
Set
KG
Reps
1
20
12
2
20
12
3
20
15
Knee Raise Parallel Bars
120 reps1
220 reps2
320 reps3
Abs
Knee Raise Parallel Bars
Abs
Set
Reps
1
20
2
20
3
20
Leg Press (Machine)
112 reps1
212 reps2
312 reps3
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
90
12
2
90
12
3
90
12
Leg Extension (Machine)
112 reps1
212 reps2
312 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
40
12
2
40
12
3
40
12
Lying Leg Curl (Machine)
112 reps1
212 reps2
312 reps3
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
40
12
2
40
12
3
40
12
Standing Calf Raise (Machine)
112 reps1
212 reps2
312 reps3
Calves
Standing Calf Raise (Machine)
Calves
Set
KG
Reps
1
60
12
2
60
12
3
60
12
Seated Calf Raise
112 reps1
212 reps2
312 reps3
Calves
Seated Calf Raise
Calves
Set
KG
Reps
1
60
12
2
60
12
3
60
12
