fullbody - 1
Body Heatmap
Target Muscles
Low Cable Fly Crossovers
18 reps1
Chest
Low Cable Fly Crossovers
Chest
Set
KG
Reps
1
20
8
Chest Fly (Machine)
18 reps1
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
1
50
8
Pull Up (Weighted)
16 reps1
LatsUpper Back
Pull Up (Weighted)
LatsUpper Back
Set
+KG
Reps
1
10
6
Seated Row (Machine)
18 reps1
Upper BackLats
Seated Row (Machine)
Upper BackLats
Set
KG
Reps
1
35
8
Lat Pulldown - Close Grip
18 reps1
LatsUpper Back
Lat Pulldown - Close Grip
LatsUpper Back
Set
KG
Reps
1
70
8
Lying Leg Curl (Machine)
16 reps1
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
25
6
Leg Extension (Machine)
16 reps1
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
50
6
Standing Calf Raise (Machine)
112 reps1
Calves
Standing Calf Raise (Machine)
Calves
Set
KG
Reps
1
100
12
Hip Adduction (Machine)
16 reps1
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Reps
1
75
6
Pendulum Squat (Machine)
18 reps1
QuadsGlutes
Pendulum Squat (Machine)
QuadsGlutes
Set
KG
Reps
1
10
8
Hip Thrust (Machine)
110 reps1
GlutesHamstrings
Hip Thrust (Machine)
GlutesHamstrings
Set
KG
Reps
1
30
10
Lateral Raise (Cable)
18 reps1
Side Delts
Lateral Raise (Cable)
Side Delts
Set
KG
Reps
1
20
8
Rear Delt Reverse Fly (Machine)
18 reps1
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
Rear DeltsUpper Back
Set
KG
Reps
1
40
8
Seated Shoulder Press (Machine)
18 reps1
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
52.5
8
Triceps Pushdown
18 reps1
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
52.5
8
Overhead Triceps Extension (Cable)
18 reps1
20 reps2
Triceps
Overhead Triceps Extension (Cable)
Triceps
Set
KG
Reps
1
10
8
2
-
-
sitting bicep behind back
18 reps1
Biceps
sitting bicep behind back
Biceps
Set
KG
Reps
1
15
8
Preacher Curl (Machine)
16 reps1
Biceps
Preacher Curl (Machine)
Biceps
Set
KG
Reps
1
25
6
Over Bench Wrist Curl
110 reps1
Forearms
Over Bench Wrist Curl
Forearms
Set
KG
Reps
1
80
10
Cable Standing Wrist Curl
110 reps1
Forearms
Cable Standing Wrist Curl
Forearms
Set
KG
Reps
1
20
10
Dumbbell Standing Arms Rotate
18 reps1
Forearms
Dumbbell Standing Arms Rotate
Forearms
Set
KG
Reps
1
30
8
Cable Crunch
110 reps1
Abs
Cable Crunch
Abs
Set
KG
Reps
1
60
10
