Cruches
Body Heatmap
Target Muscles
Sit Up
112 reps1
212 reps2
Abs
Sit Up
Abs
Set
Reps
1
12
2
12
Plank
100:301
200:302
Abs
Plank
Abs
Set
Time
1
-
2
-
Crunch
112 reps1
212 reps2
Abs
Crunch
Abs
Set
Reps
1
12
2
12
V Up
112 reps1
212 reps2
Abs
V Up
Abs
Set
Reps
1
12
2
12
Bench Press (Dumbbell)
112 reps1
212 reps2
ChestTricepsFront Delts
Bench Press (Dumbbell)
ChestTricepsFront Delts
Set
KG
Reps
1
6
12
2
6
12
Hammer Curl (Dumbbell)
110 reps1
210 reps2
3-3
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
6
10
2
6
10
3
-
-
Bicep Curl (Dumbbell)
110 reps1
210 reps2
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
6
10
2
6
10
Bench Dip
110 reps1
210 reps2
TricepsChest
Bench Dip
TricepsChest
Set
Reps
1
10
2
10
Triceps Kickback (Dumbbell)
110 reps1
210 reps2
Triceps
Triceps Kickback (Dumbbell)
Triceps
Set
KG
Reps
1
6
10
2
6
10
Lateral Raise (Dumbbell)
110 reps1
210 reps2
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
6
10
2
6
10
Shoulder Press (Dumbbell)
110 reps1
210 reps2
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
6
10
2
6
10
Goblet Squat
112 reps1
QuadsGlutes
Goblet Squat
QuadsGlutes
Set
KG
Reps
1
6
12
Sumo Squat
120 reps1
QuadsAdductorsGlutes
Sumo Squat
QuadsAdductorsGlutes
Set
Reps
1
20
Sumo Squat (Dumbbell)
115 reps1
QuadsAdductorsGlutes
Sumo Squat (Dumbbell)
QuadsAdductorsGlutes
Set
KG
Reps
1
6
15
Walking Lunge (Dumbbell)
116 reps1
QuadsGlutesHamstrings
Walking Lunge (Dumbbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
6
16
Standing Leg Curls
115 reps1
215 reps2
315 reps3
Hamstrings
Standing Leg Curls
Hamstrings
Set
KG
Reps
1
6
15
2
6
15
3
6
15
Cross Body Hammer Curl
112 reps1
BicepsForearms
Cross Body Hammer Curl
BicepsForearms
Set
KG
Reps
1
6
12