4: Friday- Pull day+ Core
Body Heatmap
Target Muscles
Plank
100:601
200:602
Abs
Plank
Abs
Set
Time
1
-
2
-
Hip Abduction (Machine)
112 reps1
212 reps2
312 reps3
412 reps4
512 reps5
612 reps6
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
45
12
2
45
12
3
45
12
4
45
12
5
45
12
6
45
12
Hip Adduction (Machine)
112 reps1
212 reps2
312 reps3
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Reps
1
39
12
2
45
12
3
45
12
Dumbbell Row
115 reps1
215 reps2
315 reps3
415 reps4
Upper BackLats
Dumbbell Row
Upper BackLats
Set
KG
Reps
1
10
15
2
10
15
3
10
15
4
10
15
Alternate Biceps Curl
116 reps1
218 reps2
320 reps3
Biceps
Alternate Biceps Curl
Biceps
Set
KG
Reps
1
12
16
2
12
18
3
12
20
Lat Pulldown (Cable)
110 reps1
212 reps2
312 reps3
412 reps4
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
29
10
2
32
12
3
32
12
4
32
12
Cable Twist (Up to down)
110 reps1
ObliquesAbs
Cable Twist (Up to down)
ObliquesAbs
Set
KG
Reps
1
12.3
10
Cable Twist (Down to up)
110 reps1
ObliquesAbs
Cable Twist (Down to up)
ObliquesAbs
Set
KG
Reps
1
12.3
10