First Day
Body Heatmap
Target Muscles
Running
level 4 Cross Trainer
103:001
QuadsHamstringsCalvesGlutes
Running
level 4 Cross Trainer
QuadsHamstringsCalvesGlutes
Set
Time
1
-
Overhead Press (Dumbbell)
110 reps1
210 reps2
310 reps3
41 reps4
Front DeltsSide DeltsTriceps
Overhead Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
6
10
2
8
10
3
10
10
4
20
1
Seated Row (Machine)
110 reps1
210 reps2
310 reps3
41 reps4
Upper BackLats
Seated Row (Machine)
Upper BackLats
Set
KG
Reps
1
28
10
2
35
10
3
42
10
4
70
1
Chest Press (Machine)
110 reps1
210 reps2
310 reps3
41 reps4
ChestFront DeltsTriceps
Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
60
10
2
75
10
3
90
10
4
135
1
Lat Pulldown (Cable)
110 reps1
210 reps2
310 reps3
41 reps4
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
28
10
2
42
10
3
42
10
4
70
1
Rear Delt Reverse Fly (Machine)
110 reps1
210 reps2
310 reps3
41 reps4
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
Rear DeltsUpper Back
Set
KG
Reps
1
35
10
2
35
10
3
35
10
4
63
1
Butterfly (Pec Deck)
110 reps1
210 reps2
310 reps3
41 reps4
Chest
Butterfly (Pec Deck)
Chest
Set
KG
Reps
1
35
10
2
45
10
3
49
10
4
63
1
Leg Press Horizontal (Machine)
110 reps1
210 reps2
310 reps3
41 reps4
QuadsGlutesHamstrings
Leg Press Horizontal (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
61
10
2
70
10
3
79
10
4
178
1