Pass 2
Body Heatmap
Target Muscles
Deadlift (Trap bar)
4x5
15 reps1
25 reps2
35 reps3
45 reps4
GlutesHamstringsQuadsLower BackUpper Back
Deadlift (Trap bar)
4x5
GlutesHamstringsQuadsLower BackUpper Back
Set
KG
Reps
1
30
5
2
35
5
3
35
5
4
35
5
Shoulder Press (Dumbbell)
3x8
18 reps1
28 reps2
38 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
3x8
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
16
8
2
16
8
3
18
8
Bulgarian Split Squat
3x8/ben
18 reps1
28 reps2
38 reps3
QuadsGlutesHamstrings
Bulgarian Split Squat
3x8/ben
QuadsGlutesHamstrings
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Seated Cable Row - Bar Grip
3x10
110 reps1
210 reps2
310 reps3
Upper BackLats
Seated Cable Row - Bar Grip
3x10
Upper BackLats
Set
KG
Reps
1
22.5
10
2
26
10
3
29.5
10
Bench Press (Dumbbell)
110 reps1
210 reps2
310 reps3
ChestTricepsFront Delts
Bench Press (Dumbbell)
ChestTricepsFront Delts
Set
KG
Reps
1
16
10
2
16
10
3
16
10
Cable Core Palloff Press
3x12/sida
112 reps1
212 reps2
312 reps3
ObliquesAbs
Cable Core Palloff Press
3x12/sida
ObliquesAbs
Set
KG
Reps
1
7.5
12
2
7.5
12
3
7.5
12
Landmine 180
2x12/sida
124 reps1
224 reps2
ObliquesAbsSide Delts
Landmine 180
2x12/sida
ObliquesAbsSide Delts
Set
KG
Reps
1
20
24
2
20
24
