Pass 3
Body Heatmap
Target Muscles
Reverse Lunge (Barbell)
3x10/ben
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Reverse Lunge (Barbell)
3x10/ben
QuadsGlutesHamstrings
Set
KG
Reps
1
25
10
2
25
10
3
25
10
Chest Supported Incline Row (Dumbbell)
4x8
18 reps1
28 reps2
38 reps3
48 reps4
Upper BackLats
Chest Supported Incline Row (Dumbbell)
4x8
Upper BackLats
Set
KG
Reps
1
18
8
2
16
8
3
16
8
4
16
8
Hip Thrust (Machine)
3x10
110 reps1
210 reps2
310 reps3
GlutesHamstrings
Hip Thrust (Machine)
3x10
GlutesHamstrings
Set
KG
Reps
1
25
10
2
25
10
3
25
10
Lat Pulldown - Close Grip
3x10
110 reps1
210 reps2
310 reps3
LatsUpper Back
Lat Pulldown - Close Grip
3x10
LatsUpper Back
Set
KG
Reps
1
26
10
2
33
10
3
33
10
Cable Twist (Down to up)
3x12/sida
112 reps1
212 reps2
312 reps3
ObliquesAbs
Cable Twist (Down to up)
3x12/sida
ObliquesAbs
Set
KG
Reps
1
7.8
12
2
7.8
12
3
7.8
12
Standing Calf Raise (Smith)
110 reps1
210 reps2
310 reps3
Calves
Standing Calf Raise (Smith)
Calves
Set
KG
Reps
1
30
10
2
30
10
3
35
10
