Thursday
Body Heatmap
Target Muscles
Squat (Barbell)
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Squat (Barbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
12
10
2
12
10
3
12
10
Deadlift (Dumbbell)
18 reps1
28 reps2
38 reps3
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Dumbbell)
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Reps
1
10
8
2
10
8
3
10
8
Lying Leg Curl (Machine)
110 reps1
210 reps2
310 reps3
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
25
10
2
25
10
3
25
10
Standing Calf Raise (Dumbbell)
18 reps1
28 reps2
38 reps3
Calves
Standing Calf Raise (Dumbbell)
Calves
Set
KG
Reps
1
15
8
2
15
8
3
15
8
