Full Body 3
Body Heatmap
Target Muscles
Treadmill
1500 km · 03:001
QuadsHamstringsCalvesGlutes
Treadmill
QuadsHamstringsCalvesGlutes
Set
KM
Duration
1
500
-
Shoulder Press (Dumbbell)
112 reps1
212 reps2
312 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
12.5
12
2
12.5
12
3
12.5
12
Iso-Lateral Row (Machine)
112 reps1
212 reps2
312 reps3
Upper BackLats
Iso-Lateral Row (Machine)
Upper BackLats
Set
KG
Reps
1
50
12
2
50
12
3
50
12
Chest Fly (Machine)
112 reps1
212 reps2
312 reps3
412 reps4
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
1
73
12
2
73
12
3
73
12
4
73
12
Back Extension (Hyperextension)
15kg weight
115 reps1
215 reps2
315 reps3
Lower BackGlutesHamstrings
Back Extension (Hyperextension)
15kg weight
Lower BackGlutesHamstrings
Set
Reps
1
15
2
15
3
15
Straight Leg Raise
115 reps1
215 reps2
315 reps3
415 reps4
Abs
Straight Leg Raise
Abs
Set
Reps
1
15
2
15
3
15
4
15
Bench Press (Dumbbell)
start at 14kg
112 reps1
212 reps2
312 reps3
ChestTricepsFront Delts
Bench Press (Dumbbell)
start at 14kg
ChestTricepsFront Delts
Set
KG
Reps
1
16
12
2
16
12
3
16
12
EZ Bar Biceps Curl
112 reps1
212 reps2
312 reps3
412 reps4
Biceps
EZ Bar Biceps Curl
Biceps
Set
KG
Reps
1
20
12
2
20
12
3
20
12
4
20
12
Rowing Machine
103:001
Upper BackLatsQuadsBiceps
Rowing Machine
Upper BackLatsQuadsBiceps
Set
Time
1
-
Sled Push
140 km · 75 kg1
240 km · 75 kg2
340 km · 75 kg3
QuadsGlutesCalves
Sled Push
QuadsGlutesCalves
Set
KM
KG
1
40
75
2
40
75
3
40
75
Leg Extension (Machine)
112 reps1
212 reps2
312 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
61.3
12
2
61.3
12
3
61.3
12
