day 1

Rasha Allawi

Body Heatmap

Target Muscles

Lat Pulldown (Cable)

1-1

LatsUpper Back

Lat Pulldown (Cable)

LatsUpper Back

Set

Reps

Lateral Raise (Dumbbell)

1-1

Side Delts

Lateral Raise (Dumbbell)

Side Delts

Set

Reps

Leg Extension (Machine)

1-1

Quads

Leg Extension (Machine)

Quads

Set

Reps

Triceps Pushdown

1-1

Triceps

Triceps Pushdown

Triceps

Set

Reps

Bench Press (Barbell)

1-1

ChestTricepsFront Delts

Bench Press (Barbell)

ChestTricepsFront Delts

Set

Reps

Incline Bench Press (Dumbbell)

1-1

ChestFront DeltsTriceps

Incline Bench Press (Dumbbell)

ChestFront DeltsTriceps

Set

Reps

Shoulder Press (Dumbbell)

1-1

Front DeltsSide DeltsTriceps

Shoulder Press (Dumbbell)

Front DeltsSide DeltsTriceps

Set

Reps

Hammer Curl (Dumbbell)

1-1

BicepsForearms

Hammer Curl (Dumbbell)

BicepsForearms

Set

Reps

Seated Cable Row - V Grip (Cable)

1-1

Upper BackLats

Seated Cable Row - V Grip (Cable)

Upper BackLats

Set

Reps

Hip Abduction (Machine)

1-1

AbductorsGlutes

Hip Abduction (Machine)

AbductorsGlutes

Set

Reps

Seated Leg Curl (Machine)

1-1

HamstringsCalves

Seated Leg Curl (Machine)

HamstringsCalves

Set

Reps

Treadmill

1::1

QuadsHamstringsCalvesGlutes

Treadmill

QuadsHamstringsCalvesGlutes

Set

Duration

day 1

Body Heatmap

Target Muscles

Lat Pulldown (Cable)

Lat Pulldown (Cable)

Lateral Raise (Dumbbell)

Lateral Raise (Dumbbell)

Leg Extension (Machine)

Leg Extension (Machine)

Triceps Pushdown

Triceps Pushdown

Bench Press (Barbell)

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Shoulder Press (Dumbbell)

Shoulder Press (Dumbbell)

Hammer Curl (Dumbbell)

Hammer Curl (Dumbbell)

Seated Cable Row - V Grip (Cable)

Seated Cable Row - V Grip (Cable)

Hip Abduction (Machine)

Hip Abduction (Machine)

Seated Leg Curl (Machine)

Seated Leg Curl (Machine)

Treadmill

Treadmill

Lat Pulldown (Cable)

Primary Muscles

Secondary Muscles

Equipment