full body
Body Heatmap
Target Muscles
Deadlift (Trap bar)
fart på
18 reps1
28 reps2
36 reps3
GlutesHamstringsQuadsLower BackUpper Back
Deadlift (Trap bar)
fart på
GlutesHamstringsQuadsLower BackUpper Back
Set
KG
Reps
1
95
8
2
105
8
3
105
6
Seated Leg Curl (Machine)
spænd dig selv ind
16 reps1
210 reps2
38 reps3
HamstringsCalves
Seated Leg Curl (Machine)
spænd dig selv ind
HamstringsCalves
Set
KG
Reps
1
73
6
2
73
10
3
73
8
Hip Thrust (Barbell)
18 reps1
26 reps2
36 reps3
GlutesHamstrings
Hip Thrust (Barbell)
GlutesHamstrings
Set
KG
Reps
1
70
8
2
80
6
3
80
6
Standing Calf Raise (Smith)
112 reps1
212 reps2
Calves
Standing Calf Raise (Smith)
Calves
Set
KG
Reps
1
65
12
2
65
12
Pull Up
112 reps1
28 reps2
38 reps3
LatsUpper Back
Pull Up
LatsUpper Back
Set
Reps
1
12
2
8
3
8
Chest Dip (Weighted)
18 reps1
28 reps2
38 reps3
ChestTriceps
Chest Dip (Weighted)
ChestTriceps
Set
-KG
Reps
1
-
8
2
25
8
3
20
8
Face Pull
110 reps1
210 reps2
310 reps3
Rear DeltsUpper Back
Face Pull
Rear DeltsUpper Back
Set
KG
Reps
1
12
10
2
12
10
3
12
10
Shoulder Press (Dumbbell)
16 reps1
26 reps2
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
24
6
2
22
6
