Day 2
Body Heatmap
Target Muscles
Sumo Squat (Dumbbell)
18 reps1
28 reps2
38 reps3
QuadsAdductorsGlutes
Sumo Squat (Dumbbell)
QuadsAdductorsGlutes
Set
KG
Reps
1
20.4
8
2
20.4
8
3
20.4
8
Hip Thrust (Barbell)
10/ till failure
110 reps1
210 reps2
310 reps3
GlutesHamstrings
Hip Thrust (Barbell)
10/ till failure
GlutesHamstrings
Set
KG
Reps
1
61.2
10
2
61.2
10
3
61.2
10
Standing Cable Glute Kickbacks
turn foot slightly to the side when kicking back
110 reps1
210 reps2
GlutesHamstrings
Standing Cable Glute Kickbacks
turn foot slightly to the side when kicking back
GlutesHamstrings
Set
KG
Reps
1
12.2
10
2
12.2
10
Standing Cable Glute Kickbacks
kick back directly
110 reps1
210 reps2
GlutesHamstrings
Standing Cable Glute Kickbacks
kick back directly
GlutesHamstrings
Set
KG
Reps
1
12.2
10
2
12.2
10
Single Leg Romanian Deadlift (Barbell)
might need to switch to dumbells its too hard on the arms
18 reps1
28 reps2
38 reps3
HamstringsGlutesLower Back
Single Leg Romanian Deadlift (Barbell)
might need to switch to dumbells its too hard on the arms
HamstringsGlutesLower Back
Set
KG
Reps
1
29.5
8
2
29.5
8
3
29.5
8
Cable Single Arm High Row with Chest Support
just with a dumbell and bench
110 reps1
210 reps2
310 reps3
Upper BackLats
Cable Single Arm High Row with Chest Support
just with a dumbell and bench
Upper BackLats
Set
KG
Reps
1
4.5
10
2
4.5
10
3
4.5
10
Pull Up (Assisted)
15 reps1
25 reps2
LatsUpper Back
Pull Up (Assisted)
LatsUpper Back
Set
-KG
Reps
1
13.6
5
2
13.6
5
