soccer prep
Body Heatmap
Target Muscles
Chest Press (Machine)
110 reps1
210 reps2
310 reps3
ChestFront DeltsTriceps
Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
9.1
10
2
9.1
10
3
9.1
10
Bench Press (Dumbbell)
110 reps1
210 reps2
ChestTricepsFront Delts
Bench Press (Dumbbell)
ChestTricepsFront Delts
Set
KG
Reps
1
7.3
10
2
7.3
10
Push Up
110 reps1
210 reps2
310 reps3
ChestTricepsFront Delts
Push Up
ChestTricepsFront Delts
Set
Reps
1
10
2
10
3
10
Bicep Curl (Dumbbell)
110 reps1
210 reps2
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
7.3
10
2
7.3
10
Hammer Curl (Dumbbell)
110 reps1
210 reps2
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
7.3
10
2
7.3
10
Waiter Curl (Dumbbell)
110 reps1
210 reps2
BicepsForearms
Waiter Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
6.8
10
2
6.8
10
Overhead Press (Dumbbell)
110 reps1
210 reps2
Front DeltsSide DeltsTriceps
Overhead Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
7.3
10
2
7.3
10
Lat Pulldown (Band)
115 reps1
215 reps2
315 reps3
LatsUpper Back
Lat Pulldown (Band)
LatsUpper Back
Set
KG
Reps
1
9.1
15
2
9.1
15
3
9.1
15
Shrug (Dumbbell)
110 reps1
210 reps2
Upper Traps
Shrug (Dumbbell)
Upper Traps
Set
KG
Reps
1
7.3
10
2
7.3
10
Lateral Raise (Dumbbell)
110 reps1
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
7.3
10
Leg Extension (Machine)
115 reps1
215 reps2
315 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
9.1
15
2
9.1
15
3
9.1
15
Single Leg Extensions
15 reps1
25 reps2
Quads
Single Leg Extensions
Quads
Set
KG
Reps
1
9.1
5
2
9.1
5
Walking Lunge (Dumbbell)
110 reps1
210 reps2
QuadsGlutesHamstrings
Walking Lunge (Dumbbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
7.3
10
2
7.3
10
Kettlebell Goblet Squat
110 reps1
210 reps2
QuadsGlutes
Kettlebell Goblet Squat
QuadsGlutes
Set
KG
Reps
1
9.1
10
2
9.1
10
Single Leg Standing Calf Raise (Dumbbell)
110 reps1
210 reps2
Calves
Single Leg Standing Calf Raise (Dumbbell)
Calves
Set
KG
Reps
1
7.3
10
2
7.3
10
Standing Calf Raise (Dumbbell)
110 reps1
210 reps2
Calves
Standing Calf Raise (Dumbbell)
Calves
Set
KG
Reps
1
7.3
10
2
7.3
10
