Saturday (Gym)
Body Heatmap
Target Muscles
Deadlift (Dumbbell)
18 reps1
28 reps2
38 reps3
48 reps4
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Dumbbell)
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Reps
1
-
8
2
-
8
3
-
8
4
-
8
Bench Press (Dumbbell)
110 reps1
210 reps2
310 reps3
ChestTricepsFront Delts
Bench Press (Dumbbell)
ChestTricepsFront Delts
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Dumbbell Row
110 reps1
210 reps2
310 reps3
Upper BackLats
Dumbbell Row
Upper BackLats
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Shoulder Press (Dumbbell)
110 reps1
210 reps2
310 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Triceps Pushdown
112 reps1
212 reps2
312 reps3
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Rope Cable Curl
112 reps1
212 reps2
312 reps3
BicepsForearms
Rope Cable Curl
BicepsForearms
Set
KG
Reps
1
-
12
2
-
12
3
-
12
