Full Body Split A
Body Heatmap
Target Muscles
Bench Press (Barbell)
15 reps1
25 reps2
35 reps3
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Reps
1
15
5
2
15
5
3
15
5
Iso-Lateral Row (Machine)
110 reps1
210 reps2
310 reps3
Upper BackLats
Iso-Lateral Row (Machine)
Upper BackLats
Set
KG
Reps
1
30
10
2
30
10
3
30
10
Single Arm Cable Crossover
18 reps1
28 reps2
Chest
Single Arm Cable Crossover
Chest
Set
KG
Reps
1
15
8
2
15
8
Lat Pulldown (Cable)
110 reps1
210 reps2
310 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
30
10
2
30
10
3
30
10
Bicep Curl (Barbell)
18 reps1
28 reps2
38 reps3
Biceps
Bicep Curl (Barbell)
Biceps
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Skullcrusher (Dumbbell)
18 reps1
28 reps2
38 reps3
Triceps
Skullcrusher (Dumbbell)
Triceps
Set
KG
Reps
1
5
8
2
5
8
3
5
8
Lateral Raise (Dumbbell)
110 reps1
210 reps2
310 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
4
10
2
4
10
3
4
10
Face Pull
110 reps1
210 reps2
310 reps3
Rear DeltsUpper Back
Face Pull
Rear DeltsUpper Back
Set
KG
Reps
1
35
10
2
35
10
3
35
10
Back Extension (Hyperextension)
110 reps1
210 reps2
Lower BackGlutesHamstrings
Back Extension (Hyperextension)
Lower BackGlutesHamstrings
Set
Reps
1
10
2
10
Bicycle Crunch
110 reps1
210 reps2
310 reps3
AbsObliques
Bicycle Crunch
AbsObliques
Set
Reps
1
10
2
10
3
10
Shrug (Dumbbell)
110 reps1
210 reps2
310 reps3
Upper Traps
Shrug (Dumbbell)
Upper Traps
Set
KG
Reps
1
9
10
2
5
10
3
5
10
Zottman Curl (Dumbbell)
110 reps1
210 reps2
BicepsForearms
Zottman Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
5
10
2
5
10
Bulgarian Split Squat
110 reps1
210 reps2
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
6
10
2
6
10
Hip Adduction (Machine)
1-1
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Reps
1
-
-
