Monday
Body Heatmap
Target Muscles
Push Up
110 reps1
210 reps2
310 reps3
410 reps4
ChestTricepsFront Delts
Push Up
ChestTricepsFront Delts
Set
Reps
1
10
2
10
3
10
4
10
Squat (Bodyweight)
115 reps1
215 reps2
315 reps3
415 reps4
QuadsGlutesHamstrings
Squat (Bodyweight)
QuadsGlutesHamstrings
Set
Reps
1
15
2
15
3
15
4
15
Glute Bridge
120 reps1
220 reps2
320 reps3
GlutesHamstrings
Glute Bridge
GlutesHamstrings
Set
Reps
1
20
2
20
3
20
Plank
100:451
200:452
300:453
Abs
Plank
Abs
Set
Time
1
-
2
-
3
-
Superman
115 reps1
215 reps2
315 reps3
Lower BackGlutes
Superman
Lower BackGlutes
Set
Reps
1
15
2
15
3
15