full body 15yo
Body Heatmap
Target Muscles
Leg Extension (Machine)
1-1
2-2
3-3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Chest Press (Machine)
1-1
2-2
3-3
ChestFront DeltsTriceps
Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Chest Fly (Machine)
1-1
2-2
3-3
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Seated Shoulder Press (Machine)
110 reps1
26 reps2
37 reps3
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
RPE
1
50
10
8
2
30
6
9.5
3
27.5
7
-
Preacher Curl (Machine)
110 reps1
25 reps2
35 reps3
Biceps
Preacher Curl (Machine)
Biceps
Set
KG
Reps
RPE
1
28
10
8.5
2
28
5
-
3
28
5
-
Leg Press Horizontal (Machine)
1-1
2-2
3-3
QuadsGlutesHamstrings
Leg Press Horizontal (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
-
-
2
-
-
3
-
-
EZ Bar Biceps Curl
1-1
2-2
3-3
Biceps
EZ Bar Biceps Curl
Biceps
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Lat Pulldown (Machine)
110 reps1
210 reps2
33 reps3
LatsUpper Back
Lat Pulldown (Machine)
LatsUpper Back
Set
KG
Reps
RPE
1
55
10
8.5
2
55
10
9
3
55
3
10
Seated Row (Machine)
110 reps1
29 reps2
310 reps3
Upper BackLats
Seated Row (Machine)
Upper BackLats
Set
KG
Reps
RPE
1
40
10
8.5
2
40
9
-
3
40
10
-
Hammer Curl (Dumbbell)
110 reps1
214 reps2
314 reps3
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
RPE
1
4
10
7
2
4
14
-
3
4
14
-
Plate Press
1-1
2-2
3-3
ChestTricepsFront Delts
Plate Press
ChestTricepsFront Delts
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Overhead Dumbbell Lunge
1-1
2-2
3-3
QuadsGlutesSide DeltsAbs
Overhead Dumbbell Lunge
QuadsGlutesSide DeltsAbs
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Lateral Raise (Dumbbell)
120 reps1
210 reps2
310 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
4
20
2
6
10
3
6
10
Rear Lateral Raise
1-1
2-2
3-3
Rear Delts
Rear Lateral Raise
Rear Delts
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Crunch (Machine)
1-1
2-2
3-3
Abs
Crunch (Machine)
Abs
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Straight Leg Raise
1-1
2-2
3-3
Abs
Straight Leg Raise
Abs
Set
Reps
1
-
2
-
3
-
Shrug (Dumbbell)
110 reps1
210 reps2
Upper Traps
Shrug (Dumbbell)
Upper Traps
Set
KG
Reps
1
6
10
2
6
10
Reverse Curl (Dumbbell)
110 reps1
210 reps2
3-3
ForearmsBiceps
Reverse Curl (Dumbbell)
ForearmsBiceps
Set
KG
Reps
1
6
10
2
6
10
3
-
-
Russian Twist (Weighted)
1-1
2-2
3-3
ObliquesAbs
Russian Twist (Weighted)
ObliquesAbs
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Lying Neck Curls
1-1
2-2
3-3
Neck
Lying Neck Curls
Neck
Set
Reps
1
-
2
-
3
-
Treadmill
1::1
QuadsHamstringsCalvesGlutes
Treadmill
QuadsHamstringsCalvesGlutes
Set
KM
Duration
1
-
-
Crunch (Machine)
1-1
2-2
3-3
Abs
Crunch (Machine)
Abs
Set
KG
Reps
1
-
-
2
-
-
3
-
-
