fb (venerdì)
Body Heatmap
Target Muscles
Clean and Jerk
14 reps1
24 reps2
34 reps3
GlutesHamstringsFront DeltsQuadsUpper TrapsTriceps
Clean and Jerk
GlutesHamstringsFront DeltsQuadsUpper TrapsTriceps
Set
KG
Reps
1
-
4
2
-
4
3
-
4
Bulgarian Split Squat
15 reps1
25 reps2
35 reps3
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
-
5
2
-
5
3
-
5
Dumbbell Row
16 reps1
26 reps2
36 reps3
Upper BackLats
Dumbbell Row
Upper BackLats
Set
KG
Reps
1
-
6
2
-
6
3
-
6
Back Extension (Hyperextension)
16 reps1
26 reps2
Lower BackGlutesHamstrings
Back Extension (Hyperextension)
Lower BackGlutesHamstrings
Set
Reps
1
6
2
6
Incline Bench Press (Smith Machine)
15 reps1
25 reps2
35 reps3
ChestFront DeltsTriceps
Incline Bench Press (Smith Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
-
5
2
-
5
3
-
5
EZ Bar Biceps Curl
16 reps1
26 reps2
Biceps
EZ Bar Biceps Curl
Biceps
Set
KG
Reps
1
-
6
2
-
6
Triceps Pushdown
16 reps1
26 reps2
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
-
6
2
-
6
Lateral Raise (Dumbbell)
18 reps1
28 reps2
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
-
8
2
-
8
