off season lifting
Body Heatmap
Target Muscles
Back Extension (Weighted Hyperextension)
112 repsW
212 reps2
312 reps3
412 reps4
Lower BackGlutesHamstrings
Back Extension (Weighted Hyperextension)
Lower BackGlutesHamstrings
Set
KG
Reps
W
4.5
12
2
4.5
12
3
4.5
12
4
4.5
12
Full Squat
17 repsW
27 reps2
37 reps3
47 reps4
QuadsGlutesHamstrings
Full Squat
QuadsGlutesHamstrings
Set
KG
Reps
W
20.4
7
2
43.1
7
3
43.1
7
4
56.7
7
Bench Press (Dumbbell)
17 repsW
27 reps2
37 reps3
47 reps4
ChestTricepsFront Delts
Bench Press (Dumbbell)
ChestTricepsFront Delts
Set
KG
Reps
W
9.1
7
2
10.2
7
3
11.3
7
4
11.3
7
rdl
17 reps1
27 reps2
37 reps3
GlutesHamstrings
rdl
GlutesHamstrings
Set
KG
Reps
1
18.1
7
2
22.7
7
3
27.2
7
Pull Up (Assisted)
17 reps1
25 repsF
37 reps3
LatsUpper Back
Pull Up (Assisted)
LatsUpper Back
Set
-KG
Reps
1
18.1
7
F
13.6
5
3
18.1
7
Bulgarian Split Squat
17 reps1
27 reps2
37 reps3
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
18.1
7
2
18.1
7
3
18.1
7
Single Leg Standing Calf Raise (Dumbbell)
112 reps1
212 reps2
312 reps3
Calves
Single Leg Standing Calf Raise (Dumbbell)
Calves
Set
KG
Reps
1
5.9
12
2
5.9
12
3
5.9
12
