sjja
Body Heatmap
Target Muscles
Lat Pulldown (Cable)
15 reps1
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
65
5
Butterfly (Pec Deck)
17 reps1
Chest
Butterfly (Pec Deck)
Chest
Set
KG
Reps
1
50
7
Low Cable Fly Crossovers
111 reps1
Chest
Low Cable Fly Crossovers
Chest
Set
KG
Reps
1
20
11
Bench Press (Smith Machine)
16 reps1
ChestTricepsFront Delts
Bench Press (Smith Machine)
ChestTricepsFront Delts
Set
KG
Reps
1
30
6
Alternate Biceps Curl
16 reps1
Biceps
Alternate Biceps Curl
Biceps
Set
KG
Reps
1
17.5
6
Single Arm Triceps Pushdown (Cable)
19 reps1
Triceps
Single Arm Triceps Pushdown (Cable)
Triceps
Set
KG
Reps
1
25
9
Single Arm Cable Row
18 reps1
Upper BackLats
Single Arm Cable Row
Upper BackLats
Set
KG
Reps
1
25
8
T Bar Row
17 reps1
Upper BackLats
T Bar Row
Upper BackLats
Set
KG
Reps
1
30
7
Lateral Raise (Dumbbell)
18 reps1
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
10
8
Overhead Press (Smith Machine)
17 reps1
Front DeltsSide DeltsTriceps
Overhead Press (Smith Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
45
7
Leg Extension (Machine)
19 reps1
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
70
9
Squat (Barbell)
16 reps1
QuadsGlutesHamstrings
Squat (Barbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
55
6
Romanian Deadlift (Barbell)
17 reps1
HamstringsGlutesLower Back
Romanian Deadlift (Barbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
70
7
Lying Leg Curl (Machine)
18 reps1
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
35
8
Standing Calf Raise (Dumbbell)
19 reps1
Calves
Standing Calf Raise (Dumbbell)
Calves
Set
KG
Reps
1
15
9
