seance A Richard
Body Heatmap
Target Muscles
Squat (Bodyweight)
45s-60s
112-20 reps1
212-20 reps2
312-20 reps3
412-20 reps4
QuadsGlutesHamstrings
Squat (Bodyweight)
45s-60s
QuadsGlutesHamstrings
Set
Range
1
-
2
-
3
-
4
-
Reverse Lunge
45s-60s
110-15 reps1
210-15 reps2
310-15 reps3
QuadsGlutesHamstrings
Reverse Lunge
45s-60s
QuadsGlutesHamstrings
Set
Range
1
-
2
-
3
-
Push Up
45s-60s
110-20 reps1
210-20 reps2
310-20 reps3
410-20 reps4
ChestTricepsFront Delts
Push Up
45s-60s
ChestTricepsFront Delts
Set
Range
1
-
2
-
3
-
4
-
Chest Fly (Band)
45s-60s
115 reps1
215 reps2
315 reps3
Chest
Chest Fly (Band)
45s-60s
Chest
Set
KG
Reps
1
10
15
2
10
15
3
10
15
Deadlift (Band)
45s-60s
110-15 reps1
210-15 reps2
310-15 reps3
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Band)
45s-60s
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Range
1
-
-
2
-
-
3
-
-
Glute Bridge
45s-60s
115-20 reps1
215-20 reps2
315-20 reps3
GlutesHamstrings
Glute Bridge
45s-60s
GlutesHamstrings
Set
Range
1
-
2
-
3
-
Mountain Climber
45s-60s
130 reps1
230 reps2
330 reps3
Abs
Mountain Climber
45s-60s
Abs
Set
Reps
1
30
2
30
3
30
Side Plank
45s-60s
100:591
200:592
300:593
ObliquesAbs
Side Plank
45s-60s
ObliquesAbs
Set
Time
1
-
2
-
3
-