Gym Thursday
Body Heatmap
Target Muscles
Treadmill
10 km · 09:001
QuadsHamstringsCalvesGlutes
Treadmill
QuadsHamstringsCalvesGlutes
Set
KM
Duration
1
-
-
Lat Pulldown (Cable)
110 reps1
28 reps2
36 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
133
10
2
40
8
3
45
6
Leg Extension (Machine)
110 reps1
28 reps2
36 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
30
10
2
35
8
3
40
6
Chest Press (Machine)
110 reps1
28 reps2
36 reps3
ChestFront DeltsTriceps
Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
35
10
2
45
8
3
50
6
Incline Chest Press (Machine)
110 reps1
28 reps2
36 reps3
ChestFront DeltsTriceps
Incline Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
30
10
2
35
8
3
40
6
Seated Shoulder Press (Machine)
110 reps1
28 reps2
36 reps3
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
30
10
2
35
8
3
40
6
Crunch (Machine)
115 reps1
210 reps2
310 reps3
Abs
Crunch (Machine)
Abs
Set
KG
Reps
1
50
15
2
55
10
3
60
10
Leg Press (Machine)
110 reps1
28 reps2
36 reps3
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
133
10
2
141
8
3
149
6
Chest Fly (Machine)
110 reps1
28 reps2
36 reps3
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
1
26
10
2
33
8
3
40
6
Kettlebell Swing
110 reps1
210 reps2
310 reps3
GlutesHamstringsLower Back
Kettlebell Swing
GlutesHamstringsLower Back
Set
KG
Reps
1
18
10
2
18
10
3
18
10
Kettlebell Around the World
115 reps1
215 reps2
315 reps3
Side DeltsAbs
Kettlebell Around the World
Side DeltsAbs
Set
KG
Reps
1
12
15
2
12
15
3
12
15
Rowing Machine
102:401
Upper BackLatsQuadsBiceps
Rowing Machine
Upper BackLatsQuadsBiceps
Set
Time
1
-
