Friday
Body Heatmap
Target Muscles
Pike Pushup
18 reps1
28 reps2
38 reps3
48 reps4
Front DeltsTricepsChest
Pike Pushup
Front DeltsTricepsChest
Set
Reps
1
8
2
8
3
8
4
8
Push Up
18 reps1
28 reps2
38 reps3
48 reps4
ChestTricepsFront Delts
Push Up
ChestTricepsFront Delts
Set
Reps
1
8
2
8
3
8
4
8
Hip Thrust
120 reps1
220 reps2
320 reps3
GlutesHamstrings
Hip Thrust
GlutesHamstrings
Set
Reps
1
20
2
20
3
20
Bulgarian Split Squat
each leg
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Bulgarian Split Squat
each leg
QuadsGlutesHamstrings
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Hollow Rock
100:301
200:302
300:303
Abs
Hollow Rock
Abs
Set
Time
1
-
2
-
3
-
Back Extension (Hyperextension)
115 reps1
215 reps2
315 reps3
Lower BackGlutesHamstrings
Back Extension (Hyperextension)
Lower BackGlutesHamstrings
Set
Reps
1
15
2
15
3
15