Monday
Body Heatmap
Target Muscles
Leg Press (Machine)
18 reps1
28 reps2
38 reps3
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Goblet Squat
18 reps1
28 reps2
38 reps3
QuadsGlutes
Goblet Squat
QuadsGlutes
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Hack Squat
18 reps1
28 reps2
38 reps3
QuadsGlutes
Hack Squat
QuadsGlutes
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Bench Press (Dumbbell)
18 reps1
28 reps2
38 reps3
ChestTricepsFront Delts
Bench Press (Dumbbell)
ChestTricepsFront Delts
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Chest Press (Machine)
18 reps1
28 reps2
38 reps3
ChestFront DeltsTriceps
Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Dumbbell Squeeze Press
18 reps1
28 reps2
38 reps3
ChestTriceps
Dumbbell Squeeze Press
ChestTriceps
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Lat Pulldown (Cable)
110 reps1
210 reps2
310 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Pull Up (Assisted)
110 reps1
210 reps2
310 reps3
LatsUpper Back
Pull Up (Assisted)
LatsUpper Back
Set
-KG
Reps
1
-
10
2
-
10
3
-
10
Lat Pulldown (Machine)
110 reps1
210 reps2
310 reps3
LatsUpper Back
Lat Pulldown (Machine)
LatsUpper Back
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Romanian Deadlift (Dumbbell)
110 reps1
210 reps2
HamstringsGlutesLower Back
Romanian Deadlift (Dumbbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
-
10
2
-
10
Dumbbell Row
110 reps1
210 reps2
Upper BackLats
Dumbbell Row
Upper BackLats
Set
KG
Reps
1
-
10
2
-
10
Cable Pull Through
110 reps1
210 reps2
GlutesHamstrings
Cable Pull Through
GlutesHamstrings
Set
KG
Reps
1
-
10
2
-
10
Cable Leaning Lateral Raise
115 reps1
215 reps2
Side Delts
Cable Leaning Lateral Raise
Side Delts
Set
KG
Reps
1
-
15
2
-
15
Rear Lateral Raise
115 reps1
215 reps2
Rear Delts
Rear Lateral Raise
Rear Delts
Set
KG
Reps
1
-
15
2
-
15
Triceps Pushdown
115 reps1
215 reps2
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
-
15
2
-
15
Seated Dip Machine
115 reps1
215 reps2
TricepsChest
Seated Dip Machine
TricepsChest
Set
KG
Reps
1
-
15
2
-
15
Overhead Triceps Extension (Cable)
115 reps1
215 reps2
Triceps
Overhead Triceps Extension (Cable)
Triceps
Set
KG
Reps
1
-
15
2
-
15
