Push + Spenst tirsdag
Body Heatmap
Target Muscles
Box Jump
14 reps1
24 reps2
34 reps3
44 reps4
54 reps5
QuadsGlutesCalves
Box Jump
QuadsGlutesCalves
Set
Reps
1
4
2
4
3
4
4
4
5
4
Jump Squat
16 reps1
26 reps2
36 reps3
QuadsGlutesCalves
Jump Squat
QuadsGlutesCalves
Set
Reps
1
6
2
6
3
6
Bench Press (Barbell)
18 reps1
28 reps2
38 reps3
48 reps4
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Reps
1
-
8
2
-
8
3
-
8
4
-
8
Incline Bench Press (Dumbbell)
110 reps1
210 reps2
310 reps3
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Chest Dip
112 reps1
212 reps2
312 reps3
ChestTriceps
Chest Dip
ChestTriceps
Set
Reps
1
12
2
12
3
12
Shoulder Press (Dumbbell)
18 reps1
28 reps2
38 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Lateral Raise (Dumbbell)
115 reps1
215 reps2
315 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
-
15
2
-
15
3
-
15
Triceps Pushdown
112 reps1
212 reps2
312 reps3
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Overhead Triceps Extension (Cable)
112 reps1
212 reps2
312 reps3
Triceps
Overhead Triceps Extension (Cable)
Triceps
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Hanging Leg Raise
112 reps1
212 reps2
312 reps3
Abs
Hanging Leg Raise
Abs
Set
Reps
1
12
2
12
3
12
