Wednesday
Body Heatmap
Target Muscles
Squat (Dumbbell)
120 reps1
220 reps2
320 reps3
QuadsGlutesHamstrings
Squat (Dumbbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
4.5
20
2
4.5
20
3
4.5
20
Lunge
112 reps1
212 reps2
312 reps3
QuadsGlutesHamstrings
Lunge
QuadsGlutesHamstrings
Set
Reps
1
12
2
12
3
12
Standing Calf Raise
120 reps1
220 reps2
320 reps3
420 reps4
Calves
Standing Calf Raise
Calves
Set
Reps
1
20
2
20
3
20
4
20
Wall Sit
100:451
200:452
300:453
Quads
Wall Sit
Quads
Set
Time
1
-
2
-
3
-
Single Leg Glute Bridge
Each Leg
112 reps1
212 reps2
312 reps3
GlutesHamstrings
Single Leg Glute Bridge
Each Leg
GlutesHamstrings
Set
Reps
1
12
2
12
3
12
