strength superset
Body Heatmap
Target Muscles
side lunge
112 reps1
212 reps2
QuadsAdductorsGlutes
side lunge
QuadsAdductorsGlutes
Set
KG
Reps
1
-
12
2
-
12
Squat (Bodyweight)
with calf raise
112 reps1
212 reps2
QuadsGlutesHamstrings
Squat (Bodyweight)
with calf raise
QuadsGlutesHamstrings
Set
Reps
1
12
2
12
inch worm
15 reps1
25 reps2
HamstringsAbsChest
inch worm
HamstringsAbsChest
Set
KG
Reps
1
-
5
2
-
5
Glute Bridge
SL hamstring hold
110 reps1
210 reps2
GlutesHamstrings
Glute Bridge
SL hamstring hold
GlutesHamstrings
Set
Reps
1
10
2
10
Step Up
step down
112 reps1
212 reps2
312 reps3
QuadsGlutesHamstrings
Step Up
step down
QuadsGlutesHamstrings
Set
Reps
1
12
2
12
3
12
Dead Bug
110 reps1
210 reps2
310 reps3
Abs
Dead Bug
Abs
Set
Reps
1
10
2
10
3
10
Overhead Press (Dumbbell)
18 reps1
26 reps2
36 reps3
Front DeltsSide DeltsTriceps
Overhead Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
18.1
8
2
9.1
6
3
9.1
6
Squat (Dumbbell)
16 reps1
26 reps2
36 reps3
QuadsGlutesHamstrings
Squat (Dumbbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
13.6
6
2
13.6
6
3
13.6
6
Triceps Pushdown
110 reps1
210 reps2
310 reps3
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
18.1
10
2
18.1
10
3
18.1
10
Good Morning (Barbell)
110 reps1
210 reps2
310 reps3
HamstringsGlutesLower Back
Good Morning (Barbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
9.1
10
2
13.6
10
3
13.6
10
