Full Body
Body Heatmap
Target Muscles
Goblet Squat
110 reps1
210 reps2
310 reps3
QuadsGlutes
Goblet Squat
QuadsGlutes
Set
KG
Reps
1
11.8
10
2
11.8
10
3
11.8
10
Romanian Deadlift (Dumbbell)
110 reps1
210 reps2
310 reps3
HamstringsGlutesLower Back
Romanian Deadlift (Dumbbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
27.2
10
2
27.2
10
3
27.2
10
Bench Press (Dumbbell)
110 reps1
210 reps2
310 reps3
ChestTricepsFront Delts
Bench Press (Dumbbell)
ChestTricepsFront Delts
Set
KG
Reps
1
11.3
10
2
11.3
10
3
11.3
10
Low Row (Suspension)
110 reps1
210 reps2
315 reps3
Upper BackLats
Low Row (Suspension)
Upper BackLats
Set
Reps
1
10
2
10
3
15
Shoulder Press (Dumbbell)
110 reps1
210 reps2
310 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
11.3
10
2
11.3
10
3
11.3
10
Glute Bridge
115 reps1
215 reps2
315 reps3
GlutesHamstrings
Glute Bridge
GlutesHamstrings
Set
Reps
1
15
2
15
3
15
Farmers Walk
111.33982273589099 kg1
2-2
3-3
ForearmsUpper TrapsAbs
Farmers Walk
ForearmsUpper TrapsAbs
Set
KG
Reps
1
11.3
-
2
-
-
3
-
-
Dead Bug
110 reps1
210 reps2
310 reps3
Abs
Dead Bug
Abs
Set
Reps
1
10
2
10
3
10
Bicep Curl (Dumbbell)
12 reps1
25 reps2
3-3
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
11.3
2
2
11.3
5
3
-
-
Chest Fly (Dumbbell)
1-1
2-2
3-3
Chest
Chest Fly (Dumbbell)
Chest
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Front Raise (Dumbbell)
1-1
2-2
3-3
Front Delts
Front Raise (Dumbbell)
Front Delts
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Bench Dip
1-1
2-2
3-3
TricepsChest
Bench Dip
TricepsChest
Set
Reps
1
-
2
-
3
-
Skullcrusher (Dumbbell)
1-1
2-2
3-3
Triceps
Skullcrusher (Dumbbell)
Triceps
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Mountain Climber
1-1
2-2
3-3
Abs
Mountain Climber
Abs
Set
Reps
1
-
2
-
3
-
Plank
1::1
2::2
3::3
Abs
Plank
Abs
Set
Time
1
-
2
-
3
-
