winter arc
Body Heatmap
Target Muscles
Pull Up (Band)
110 reps1
210 reps2
310 reps3
LatsUpper Back
Pull Up (Band)
LatsUpper Back
Set
-KG
Reps
1
-
10
2
-
10
3
-
10
Chest Press (Band)
120 reps1
210 reps2
310 reps3
ChestFront DeltsTriceps
Chest Press (Band)
ChestFront DeltsTriceps
Set
KG
Reps
1
22.7
20
2
22.7
10
3
22.7
10
Decline Push Up
120 reps1
210 reps2
310 reps3
ChestFront DeltsTriceps
Decline Push Up
ChestFront DeltsTriceps
Set
Reps
1
20
2
10
3
10
Lateral Raise (Band)
120 reps1
210 reps2
Side Delts
Lateral Raise (Band)
Side Delts
Set
KG
Reps
1
22.7
20
2
22.7
10
Deadlift (Band)
120 reps1
210 reps2
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Band)
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Reps
1
22.7
20
2
22.7
10
Hammer Curl (Band)
120 reps1
220 reps2
310 reps3
BicepsForearms
Hammer Curl (Band)
BicepsForearms
Set
KG
Reps
1
22.7
20
2
22.7
20
3
22.7
10
Sit Up
150 reps1
Abs
Sit Up
Abs
Set
Reps
1
50
Crunch
150 reps1
Abs
Crunch
Abs
Set
Reps
1
50
