DAY 1

Angel Cintron

Body Heatmap

Target Muscles

Squat (Barbell)

14-8 reps1

24-8 reps2

34-8 reps3

QuadsGlutesHamstrings

Squat (Barbell)

QuadsGlutesHamstrings

Set

KG

Range

1

-

-

2

-

-

3

-

-

Bicep Curl (Dumbbell)

18-12 reps1

28-12 reps2

38-12 reps3

Biceps

Bicep Curl (Dumbbell)

Bicep Curl (Dumbbell)

Biceps

Set

KG

Range

1

-

-

2

-

-

3

-

-

Chest Dip

16-8 reps1

26-8 reps2

36-8 reps3

ChestTriceps

Chest Dip

ChestTriceps

Set

Range

1

-

2

-

3

-

Dumbbell Row

18-12 reps1

28-12 reps2

38-12 reps3

Upper BackLats

Dumbbell Row

Upper BackLats

Set

KG

Range

1

-

-

2

-

-

3

-

-

Triceps Pushdown

110-15 reps1

210-15 reps2

310-15 reps3

Triceps

Triceps Pushdown

Triceps Pushdown

Triceps

Set

KG

Range

1

-

-

2

-

-

3

-

-

Single Arm Lateral Raise (Cable)

110-15 reps1

210-15 reps2

310-15 reps3

Side Delts

Single Arm Lateral Raise (Cable)

Single Arm Lateral Raise (Cable)

Side Delts

Set

KG

Range

1

-

-

2

-

-

3

-

-

Sit Up

18-12 reps1

28-12 reps2

38-12 reps3

Abs

Sit Up

Abs

Set

Range

1

-

2

-

3

-