Friday (Gym)
Body Heatmap
Target Muscles
Goblet Squat
112 reps1
212 reps2
312 reps3
412 reps4
QuadsGlutes
Goblet Squat
QuadsGlutes
Set
KG
Reps
1
-
12
2
-
12
3
-
12
4
-
12
Lunge (Dumbbell)
each leg
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Lunge (Dumbbell)
each leg
QuadsGlutesHamstrings
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Nordic Hamstrings Curls
112 reps1
212 reps2
312 reps3
4-4
HamstringsGlutes
Nordic Hamstrings Curls
HamstringsGlutes
Set
Reps
1
12
2
12
3
12
4
-
Standing Calf Raise
115 reps1
215 reps2
315 reps3
415 reps4
Calves
Standing Calf Raise
Calves
Set
Reps
1
15
2
15
3
15
4
15
Russian Twist (Weighted)
120 reps1
220 reps2
320 reps3
ObliquesAbs
Russian Twist (Weighted)
ObliquesAbs
Set
KG
Reps
1
-
20
2
-
20
3
-
20
Lying Leg Raise
115 reps1
215 reps2
315 reps3
Abs
Lying Leg Raise
Abs
Set
Reps
1
15
2
15
3
15
