off season lifting
Body Heatmap
Target Muscles
Back Extension (Weighted Hyperextension)
1-1
Lower BackGlutesHamstrings
Back Extension (Weighted Hyperextension)
Lower BackGlutesHamstrings
Set
KG
Reps
1
-
-
Full Squat
1-1
QuadsGlutesHamstrings
Full Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
-
-
Bench Press (Dumbbell)
1-1
ChestTricepsFront Delts
Bench Press (Dumbbell)
ChestTricepsFront Delts
Set
KG
Reps
1
-
-
rdl
1-1
GlutesHamstrings
rdl
GlutesHamstrings
Set
KG
Reps
1
-
-
Pull Up (Assisted)
1-1
LatsUpper Back
Pull Up (Assisted)
LatsUpper Back
Set
-KG
Reps
1
-
-
Bulgarian Split Squat
1-1
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
-
-
Standing Calf Raise
1-1
Calves
Standing Calf Raise
Calves
Set
Reps
1
-
