momday/friday workout
Body Heatmap
Target Muscles
Air Bike
106:00W
QuadsHamstringsCalvesGlutes
Air Bike
QuadsHamstringsCalvesGlutes
Set
Time
W
-
Leg Press (Machine)
112 reps1
212 reps2
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
150
12
2
150
12
Chest Press (Machine)
112 reps1
212 reps2
3-3
ChestFront DeltsTriceps
Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
25
12
2
25
12
3
-
-
Seated Cable Row - Bar Grip
112 reps1
212 reps2
Upper BackLats
Seated Cable Row - Bar Grip
Upper BackLats
Set
KG
Reps
1
-
12
2
-
12
Seated Leg Curl (Machine)
112 reps1
212 reps2
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
40
12
2
40
12
Lat Pulldown (Cable)
112 reps1
212 reps2
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
40
12
2
40
12
Seated Shoulder Press (Machine)
112 reps1
212 reps2
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
20
12
2
20
12
Dead Bug
120 reps1
220 reps2
Abs
Dead Bug
Abs
Set
Reps
1
20
2
20
Air Bike
106:001
QuadsHamstringsCalvesGlutes
Air Bike
QuadsHamstringsCalvesGlutes
Set
Time
1
-
