Rygg, Bieceps, bein
Body Heatmap
Target Muscles
Shrug (Dumbbell)
110 reps1
210 reps2
310 reps3
Upper Traps
Shrug (Dumbbell)
Upper Traps
Set
KG
Reps
1
20
10
2
20
10
3
20
10
Bent Over Row (Dumbbell)
16 reps1
26 reps2
36 reps3
Upper BackLats
Bent Over Row (Dumbbell)
Upper BackLats
Set
KG
Reps
1
20
6
2
20
6
3
20
6
Cross Body Hammer Curl
16 reps1
26 reps2
36 reps3
BicepsForearms
Cross Body Hammer Curl
BicepsForearms
Set
KG
Reps
1
20
6
2
20
6
3
20
6
Squat Row
18 reps1
28 reps2
QuadsUpper BackGlutesLats
Squat Row
QuadsUpper BackGlutesLats
Set
KG
Reps
1
45
8
2
45
8
Single Arm Cable Row
18 reps1
28 reps2
Upper BackLats
Single Arm Cable Row
Upper BackLats
Set
KG
Reps
1
20
8
2
20
8
Seated Cable Row - V Grip (Cable)
18 reps1
28 reps2
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
1
50
8
2
50
8
Leg Extension (Machine)
112 reps1
212 reps2
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
60
12
2
60
12
Leg Press Horizontal (Machine)
110 reps1
210 reps2
QuadsGlutesHamstrings
Leg Press Horizontal (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
100
10
2
100
10
Treadmill
13000000 km · 12:001
QuadsHamstringsCalvesGlutes
Treadmill
QuadsHamstringsCalvesGlutes
Set
KM
Duration
1
3000000
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