Ascend Wed
Body Heatmap
Target Muscles
Deadlift (Barbell)
18 reps1
28 reps2
36 reps3
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Barbell)
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Reps
1
30
8
2
40
8
3
50
6
Standing Calf Raise (Dumbbell)
18 reps1
28 reps2
38 reps3
Calves
Standing Calf Raise (Dumbbell)
Calves
Set
KG
Reps
1
12.5
8
2
12.5
8
3
12.5
8
Sit Up
110 reps1
210 reps2
310 reps3
Abs
Sit Up
Abs
Set
Reps
1
10
2
10
3
10
Bench Press (Dumbbell)
18 reps1
28 reps2
38 reps3
ChestTricepsFront Delts
Bench Press (Dumbbell)
ChestTricepsFront Delts
Set
KG
Reps
1
10
8
2
10
8
3
10
8
Chin Up
15 reps1
23 reps2
32 reps3
LatsUpper BackBiceps
Chin Up
LatsUpper BackBiceps
Set
Reps
1
5
2
3
3
2
Russian Twist (Bodyweight)
110 reps1
210 reps2
38 reps3
ObliquesAbs
Russian Twist (Bodyweight)
ObliquesAbs
Set
Reps
1
10
2
10
3
8
Single Leg Romanian Deadlift (Dumbbell)
18 reps1
26 reps2
35 reps3
HamstringsGlutesLower Back
Single Leg Romanian Deadlift (Dumbbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
24
8
2
24
6
3
24
5
