full body (home)

Oma Oguakwa

Body Heatmap

Target Muscles

Goblet Squat

1-1

QuadsGlutes

Goblet Squat

QuadsGlutes

Set

Reps

Bent Over Row (Dumbbell)

1-1

Upper BackLats

Bent Over Row (Dumbbell)

Upper BackLats

Set

Reps

Shoulder Press (Dumbbell)

1-1

Front DeltsSide DeltsTriceps

Shoulder Press (Dumbbell)

Front DeltsSide DeltsTriceps

Set

Reps

Romanian Deadlift (Dumbbell)

1-1

HamstringsGlutesLower Back

Romanian Deadlift (Dumbbell)

HamstringsGlutesLower Back

Set

Reps

Floor Press (Dumbbell)

1-1

ChestTriceps

Floor Press (Dumbbell)

ChestTriceps

Set

Reps

Lateral Raise (Dumbbell)

1-1

Side Delts

Lateral Raise (Dumbbell)

Side Delts

Set

Reps

Hammer Curl (Dumbbell)

1-1

BicepsForearms

Hammer Curl (Dumbbell)

BicepsForearms

Set

Reps

Triceps Extension (Dumbbell)

1-1

Triceps

Triceps Extension (Dumbbell)

Triceps

Set

Reps

Hip Thrust (Barbell)

1-1

GlutesHamstrings

Hip Thrust (Barbell)

GlutesHamstrings

Set

Reps

Standing Calf Raise (Dumbbell)

1-1

Calves

Standing Calf Raise (Dumbbell)

Calves

Set

Reps

Crunch (Weighted)

1-1

Abs

Crunch (Weighted)

Abs

Set

-KG

Reps

Plank

1::1

Abs

Plank

Abs

Set

Time

full body (home)

Body Heatmap

Target Muscles

Goblet Squat

Goblet Squat

Bent Over Row (Dumbbell)

Bent Over Row (Dumbbell)

Shoulder Press (Dumbbell)

Shoulder Press (Dumbbell)

Romanian Deadlift (Dumbbell)

Romanian Deadlift (Dumbbell)

Floor Press (Dumbbell)

Floor Press (Dumbbell)

Lateral Raise (Dumbbell)

Lateral Raise (Dumbbell)

Hammer Curl (Dumbbell)

Hammer Curl (Dumbbell)

Triceps Extension (Dumbbell)

Triceps Extension (Dumbbell)

Hip Thrust (Barbell)

Hip Thrust (Barbell)

Standing Calf Raise (Dumbbell)

Standing Calf Raise (Dumbbell)

Crunch (Weighted)

Crunch (Weighted)

Plank

Plank

Goblet Squat

Primary Muscles

Secondary Muscles

Equipment