Emilios program
Body Heatmap
Target Muscles
Goblet Squat
110 reps1
210 reps2
QuadsGlutes
Goblet Squat
QuadsGlutes
Set
KG
Reps
1
5
10
2
5
10
Seated Row (Machine)
110 reps1
210 reps2
Upper BackLats
Seated Row (Machine)
Upper BackLats
Set
KG
Reps
1
10
10
2
10
10
Leg Press Horizontal (Machine)
110 reps1
210 reps2
QuadsGlutesHamstrings
Leg Press Horizontal (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
30
10
2
30
10
Simultaneous standing dumbbell
kg per dumbbell
110 reps1
210 reps2
BicepsFront Delts
Simultaneous standing dumbbell
kg per dumbbell
BicepsFront Delts
Set
KG
Reps
1
5
10
2
5
10
