lil nighttime shizznet
Body Heatmap
Target Muscles
Push Up
125 reps1
225 reps2
ChestTricepsFront Delts
Push Up
ChestTricepsFront Delts
Set
Reps
1
25
2
25
Sit Up
130 reps1
230 reps2
Abs
Sit Up
Abs
Set
Reps
1
30
2
30
Plank
100:901
Abs
Plank
Abs
Set
Time
1
-
Side Plank
100:901
200:902
ObliquesAbs
Side Plank
ObliquesAbs
Set
Time
1
-
2
-
Side Bend (Dumbbell)
115 reps1
215 reps2
315 reps3
Obliques
Side Bend (Dumbbell)
Obliques
Set
KG
Reps
1
4.5
15
2
4.5
15
3
4.5
15
Bicep Curl (Dumbbell)
115 reps1
215 reps2
315 reps3
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
4.5
15
2
4.5
15
3
4.5
15
Overhead Press (Dumbbell)
115 reps1
215 reps2
315 reps3
Front DeltsSide DeltsTriceps
Overhead Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
4.5
15
2
4.5
15
3
4.5
15
Standing Calf Raise (Dumbbell)
125 reps1
225 reps2
Calves
Standing Calf Raise (Dumbbell)
Calves
Set
KG
Reps
1
4.5
25
2
4.5
25
Bent Over Row (Dumbbell)
115 reps1
215 reps2
315 reps3
Upper BackLats
Bent Over Row (Dumbbell)
Upper BackLats
Set
KG
Reps
1
4.5
15
2
4.5
15
3
4.5
15
Over Bench Wrist Curl
115 reps1
215 reps2
315 reps3
Forearms
Over Bench Wrist Curl
Forearms
Set
KG
Reps
1
4.5
15
2
4.5
15
3
4.5
15
Squat (Bodyweight)
125 reps1
225 reps2
QuadsGlutesHamstrings
Squat (Bodyweight)
QuadsGlutesHamstrings
Set
Reps
1
25
2
25