Trening 1
Body Heatmap
Target Muscles
Lat Pulldown (Cable)
110 reps1
210 reps2
310 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
45
10
2
45
10
3
45
10
Seated Cable Row - Bar Wide Grip
112 reps1
212 reps2
312 reps3
Upper BackLats
Seated Cable Row - Bar Wide Grip
Upper BackLats
Set
KG
Reps
1
40
12
2
40
12
3
40
12
Leg Press (Machine)
18 reps1
28 reps2
38 reps3
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
110
8
2
110
8
3
110
8
Face Pull
112 reps1
212 reps2
312 reps3
Rear DeltsUpper Back
Face Pull
Rear DeltsUpper Back
Set
KG
Reps
1
60
12
2
60
12
3
60
12
Curtsy Lunge (Dumbbell)
112 reps1
212 reps2
QuadsGlutesAdductors
Curtsy Lunge (Dumbbell)
QuadsGlutesAdductors
Set
KG
Reps
1
10
12
2
10
12
Seated Leg Curl (Machine)
111 reps1
210 reps2
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
45
11
2
45
10
Reverse Fly Single Arm (Cable)
112 reps1
212 reps2
Rear DeltsUpper Back
Reverse Fly Single Arm (Cable)
Rear DeltsUpper Back
Set
KG
Reps
1
5
12
2
5
12
Bulgarian Split Squat
112 reps1
210 reps2
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
25
12
2
25
10
