Body Heatmap
Target Muscles
90 90 in
115 reps1
215 reps2
315 reps3
Rear Delts
90 90 in
Rear Delts
Set
-KG
Reps
1
-
15
2
-
15
3
-
15
90 90 out
115 reps1
215 reps2
315 reps3
Rear Delts
90 90 out
Rear Delts
Set
-KG
Reps
1
-
15
2
-
15
3
-
15
Gennie
115 reps1
215 reps2
315 reps3
Rear DeltsUpper Back
Gennie
Rear DeltsUpper Back
Set
+KG
Reps
1
-
15
2
-
15
3
-
15
Band Pull Back
115 reps1
215 reps2
315 reps3
Rear DeltsUpper Back
Band Pull Back
Rear DeltsUpper Back
Set
+KG
Reps
1
-
15
2
-
15
3
-
15
Low Row
110 reps1
210 reps2
310 reps3
Upper BackLats
Low Row
Upper BackLats
Set
+KG
Reps
1
-
10
2
-
10
3
-
10
Back Low Row
115 reps1
215 reps2
315 reps3
Upper BackLats
Back Low Row
Upper BackLats
Set
+KG
Reps
1
-
15
2
-
15
3
-
15
Front Low Row
115 reps1
215 reps2
315 reps3
Upper BackLats
Front Low Row
Upper BackLats
Set
+KG
Reps
1
-
15
2
-
15
3
-
15
Plank
100:601
200:602
300:603
Abs
Plank
Abs
Set
Time
1
-
2
-
3
-
Shoulder scapula
110 reps1
210 reps2
310 reps3
SerratusUpper Back
Shoulder scapula
SerratusUpper Back
Set
Reps
1
10
2
10
3
10
Push Up
110 reps1
210 reps2
310 reps3
ChestTricepsFront Delts
Push Up
ChestTricepsFront Delts
Set
Reps
1
10
2
10
3
10
Shoulder Taps
110 reps1
210 reps2
310 reps3
AbsFront Delts
Shoulder Taps
AbsFront Delts
Set
Reps
1
10
2
10
3
10
3 point plank
110 reps1
210 reps2
310 reps3
Abs
3 point plank
Abs
Set
Reps
1
10
2
10
3
10
Downward Dog
110 reps1
210 reps2
310 reps3
Front DeltsHamstringsCalves
Downward Dog
Front DeltsHamstringsCalves
Set
Reps
1
10
2
10
3
10
side plank hip hindge
115 reps1
215 reps2
315 reps3
ObliquesAbs
side plank hip hindge
ObliquesAbs
Set
Reps
1
15
2
15
3
15
