Gympal

    fullbody 2x a week

    Vasilis Sekas
    Vasilis Sekas

    Body Heatmap

    Target Muscles

    Incline Bench Press (Dumbbell)

    1-1
    2-2
    3-3
    ChestFront DeltsTriceps

    Chest Press (Machine)

    1-1
    2-2
    3-3
    ChestFront DeltsTriceps

    Bicep Curl (Dumbbell)

    1-1
    2-2
    3-3
    Biceps

    Triceps Pushdown

    1-1
    2-2
    3-3
    4-4
    Triceps

    Seated Shoulder Press (Machine)

    1-1
    2-2
    3-3
    Front DeltsSide DeltsTriceps

    Lateral Raise (Dumbbell)

    1-1
    2-2
    3-3
    Side Delts

    Chest Supported Incline Row (Dumbbell)

    1-1
    2-2
    3-3
    Upper BackLats

    Lat Pulldown (Cable)

    1-1
    2-2
    3-3
    LatsUpper Back

    Shrug (Dumbbell)

    1-1
    2-2
    3-3
    Upper Traps

    Leg Extension (Machine)

    1-1
    2-2
    3-3
    Quads

    Leg Press (Machine)

    1-1
    2-2
    3-3
    QuadsGlutesHamstrings

    Seated Leg Curl (Machine)

    1-1
    2-2
    3-3
    HamstringsCalves

    Lying Leg Curl (Machine)

    1-1
    2-2
    3-3
    HamstringsCalves

    Seated Calf Raise

    1-1
    2-2
    3-3
    Calves