inicial C
Body Heatmap
Target Muscles
Walking
104:801
QuadsGlutesCalvesHamstrings
Walking
QuadsGlutesCalvesHamstrings
Set
Time
1
-
Leg Extension (Machine)
112 reps1
212 reps2
312 reps3
412 reps4
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
30
12
2
40
12
3
50
12
4
60
12
Seated Leg Curl (Machine)
112 reps1
212 reps2
312 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
55
12
2
60
12
3
60
12
Lat Pulldown (Cable)
112 reps1
212 reps2
312 reps3
44 reps4
58 reps5
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
30
12
2
35
12
3
45
12
4
35
4
5
25
8
Shoulder Press (Machine Plates)
112 reps1
212 reps2
312 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Machine Plates)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
20
12
2
30
12
3
30
12
Rope Straight Arm Pulldown
112 reps1
212 reps2
312 reps3
48 reps4
Lats
Rope Straight Arm Pulldown
Lats
Set
KG
Reps
1
20
12
2
30
12
3
35
12
4
30
8
Hammer Curl (Dumbbell)
112 reps1
212 reps2
312 reps3
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
10
12
2
10
12
3
10
12
Seated Calf Raise
115 reps1
215 reps2
330 reps3
Calves
Seated Calf Raise
Calves
Set
KG
Reps
1
20
15
2
20
15
3
20
30
Bird Dog
110 reps1
210 reps2
310 reps3
AbsGlutesLower Back
Bird Dog
AbsGlutesLower Back
Set
Reps
1
10
2
10
3
10
Walking
107:201
QuadsGlutesCalvesHamstrings
Walking
QuadsGlutesCalvesHamstrings
Set
Time
1
-