Upper body
Body Heatmap
Target Muscles
Treadmill
15000 km · 06:001
QuadsHamstringsCalvesGlutes
Treadmill
QuadsHamstringsCalvesGlutes
Set
KM
Duration
1
5000
-
Incline Bench Press (Barbell)
110 reps1
210 reps2
310 reps3
ChestFront DeltsTriceps
Incline Bench Press (Barbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
40
10
2
40
10
3
40
10
Lateral Raise (Dumbbell)
16 reps1
27 reps2
310 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
10
6
2
8
7
3
6
10
Triceps Extension (Dumbbell)
110 reps1
210 reps2
310 reps3
Triceps
Triceps Extension (Dumbbell)
Triceps
Set
KG
Reps
1
8
10
2
8
10
3
8
10
Hammer Curl (Dumbbell)
110 reps1
210 reps2
310 reps3
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
12
10
2
12
10
3
12
10
Lat Pulldown - Close Grip
1-1
LatsUpper Back
Lat Pulldown - Close Grip
LatsUpper Back
Set
KG
Reps
1
-
-
Chest Fly (Machine)
1-1
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
1
-
-
Triceps Pressdown
110 reps1
210 reps2
310 reps3
Triceps
Triceps Pressdown
Triceps
Set
KG
Reps
1
20
10
2
20
10
3
20
10
Treadmill
11000 km · 03:001
QuadsHamstringsCalvesGlutes
Treadmill
QuadsHamstringsCalvesGlutes
Set
KM
Duration
1
1000
-
