Full body, mage, landmine, bein
Body Heatmap
Target Muscles
Heel Taps
120 reps1
220 reps2
320 reps3
AbsObliques
Heel Taps
AbsObliques
Set
Reps
1
20
2
20
3
20
Seated Leg Raise
120 reps1
220 reps2
320 reps3
Abs
Seated Leg Raise
Abs
Set
Reps
1
20
2
20
3
20
Russian Twist (Weighted)
120 reps1
220 reps2
320 reps3
ObliquesAbs
Russian Twist (Weighted)
ObliquesAbs
Set
KG
Reps
1
10
20
2
10
20
3
10
20
Sumo Squat
+ armhevninger stå, kryp, hev
110 reps1
210 reps2
310 reps3
QuadsAdductorsGlutes
Sumo Squat
+ armhevninger stå, kryp, hev
QuadsAdductorsGlutes
Set
Reps
1
10
2
10
3
10
Landmine Squat and Press
110 reps1
210 reps2
310 reps3
QuadsFront DeltsTricepsGlutes
Landmine Squat and Press
QuadsFront DeltsTricepsGlutes
Set
KG
Reps
1
15
10
2
15
10
3
15
10
Single Arm Landmine Press (Barbell)
110 reps1
210 reps2
310 reps3
Front DeltsTricepsChest
Single Arm Landmine Press (Barbell)
Front DeltsTricepsChest
Set
KG
Reps
1
15
10
2
15
10
3
15
10
Landmine 180
110 reps1
210 reps2
310 reps3
ObliquesAbsSide Delts
Landmine 180
ObliquesAbsSide Delts
Set
KG
Reps
1
15
10
2
15
10
3
15
10
Seated Calf Raise
18 reps1
210 reps2
310 reps3
Calves
Seated Calf Raise
Calves
Set
KG
Reps
1
40
8
2
40
10
3
40
10
Squat Row
110 reps1
210 reps2
310 reps3
410 reps4
QuadsUpper BackGlutesLats
Squat Row
QuadsUpper BackGlutesLats
Set
KG
Reps
1
34
10
2
34
10
3
34
10
4
34
10
Cable One Arm Biceps Curl
110 reps1
210 reps2
38 reps3
Biceps
Cable One Arm Biceps Curl
Biceps
Set
KG
Reps
1
13.6
10
2
13.6
10
3
13.6
8
Single Arm Triceps Pushdown (Cable)
18 reps1
28 reps2
38 reps3
Triceps
Single Arm Triceps Pushdown (Cable)
Triceps
Set
KG
Reps
1
25
8
2
25
8
3
25
8