Tuesday
Body Heatmap
Target Muscles
Sit Up (Weighted)
decline bench 9
115 reps1
215 reps2
315 reps3
Abs
Sit Up (Weighted)
decline bench 9
Abs
Set
+KG
Reps
1
16
15
2
16
15
3
16
15
Treadmill
1500 km · 03:001
QuadsHamstringsCalvesGlutes
Treadmill
QuadsHamstringsCalvesGlutes
Set
KM
Duration
1
500
-
Calf Press (Machine)
112 reps1
212 reps2
312 reps3
412 reps4
Calves
Calf Press (Machine)
Calves
Set
KG
Reps
1
73
12
2
73
12
3
73
12
4
73
12
Rowing Machine
103:001
Upper BackLatsQuadsBiceps
Rowing Machine
Upper BackLatsQuadsBiceps
Set
Time
1
-
Push Up
112 reps1
212 reps2
312 reps3
ChestTricepsFront Delts
Push Up
ChestTricepsFront Delts
Set
Reps
1
12
2
12
3
12
Knee Raise Parallel Bars
115 reps1
215 reps2
320 reps3
Abs
Knee Raise Parallel Bars
Abs
Set
Reps
1
15
2
15
3
20
Hip Adduction (Machine)
112 reps1
212 reps2
312 reps3
412 reps4
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Reps
1
50
12
2
50
12
3
50
12
4
50
12
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
