lower body + abs
Body Heatmap
Target Muscles
warm up
1-1
Neck
warm up
Neck
Set
KG
Reps
1
-
-
Cable Crunch
110 repsW
210 reps2
310 reps3
4-F
Abs
Cable Crunch
Abs
Set
KG
Reps
W
-
10
2
-
10
3
-
10
F
-
-
Straight Leg Raise
110 reps1
210 reps2
3-F
Abs
Straight Leg Raise
Abs
Set
Reps
1
10
2
10
F
-
Decline Crunch (Weighted)
110 reps1
210 reps2
3-F
Abs
Decline Crunch (Weighted)
Abs
Set
+KG
Reps
1
-
10
2
-
10
F
-
-
Cable Core Palloff Press
110 reps1
210 reps2
3-F
ObliquesAbs
Cable Core Palloff Press
ObliquesAbs
Set
KG
Reps
1
-
10
2
-
10
F
-
-
Cable Twist (Down to up)
18 repsW
28 reps2
3-F
ObliquesAbs
Cable Twist (Down to up)
ObliquesAbs
Set
KG
Reps
W
-
8
2
-
8
F
-
-
Dragon Flag
1-1
AbsLats
Dragon Flag
AbsLats
Set
Reps
1
-
Leg Extension (Machine)
110 reps1
210 reps2
3-F
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
-
10
2
-
10
F
-
-
Lying Leg Curl (Machine)
110 reps1
210 reps2
3-F
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
-
10
2
-
10
F
-
-
Treadmill
1::1
QuadsHamstringsCalvesGlutes
Treadmill
QuadsHamstringsCalvesGlutes
Set
KM
Duration
1
-
-
