Monday
Body Heatmap
Target Muscles
Leg Press (Machine)
110 reps1
215 reps2
310 reps3
415 repsF
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
25
10
2
25
15
3
32
10
F
32
15
Seated Row (Machine)
17 repsW
210 reps2
310 reps3
49 reps4
Upper BackLats
Seated Row (Machine)
Upper BackLats
Set
KG
Reps
W
32
7
2
32
10
3
32
10
4
32
9
Chest Press (Machine)
110 reps1
210 reps2
36 reps3
ChestFront DeltsTriceps
Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
28
10
2
28
10
3
21
6
Lateral Raise (Dumbbell)
110 reps1
210 reps2
39 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
3
10
2
3
10
3
4
9
Preacher Curl (Dumbbell)
110 reps1
210 reps2
36 reps3
Biceps
Preacher Curl (Dumbbell)
Biceps
Set
KG
Reps
1
3
10
2
4
10
3
4
6
Triceps Extension (Dumbbell)
110 reps1
210 reps2
310 reps3
Triceps
Triceps Extension (Dumbbell)
Triceps
Set
KG
Reps
1
5
10
2
7.5
10
3
7.5
10
