back
Body Heatmap
Target Muscles
Seated Cable Row - V Grip (Cable)
15 reps1
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
1
-
5
Rowing Machine
1::1
Upper BackLatsQuadsBiceps
Rowing Machine
Upper BackLatsQuadsBiceps
Set
Time
1
-
Back Stretch
1::1
Upper BackLower Back
Back Stretch
Upper BackLower Back
Set
Time
1
-
Lat Pulldown (Machine)
15 reps1
LatsUpper Back
Lat Pulldown (Machine)
LatsUpper Back
Set
KG
Reps
1
-
5
Chin Up (Assisted)
15 reps1
LatsUpper Back
Chin Up (Assisted)
LatsUpper Back
Set
-KG
Reps
1
-
5
Kettlebell High Pull
110 reps1
Side DeltsUpper TrapsUpper Back
Kettlebell High Pull
Side DeltsUpper TrapsUpper Back
Set
KG
Reps
1
-
10
Bent Over Row (Band)
110 reps1
Upper BackLats
Bent Over Row (Band)
Upper BackLats
Set
KG
Reps
1
-
10
Rope Cable Curl
120 reps1
BicepsForearms
Rope Cable Curl
BicepsForearms
Set
KG
Reps
1
-
20
Kettlebell Curl
120 reps1
Biceps
Kettlebell Curl
Biceps
Set
KG
Reps
1
-
20
Plank Pushup
120 reps1
ChestTricepsAbs
Plank Pushup
ChestTricepsAbs
Set
Reps
1
20
Thruster (Kettlebell)
110 reps1
QuadsFront DeltsGlutesTriceps
Thruster (Kettlebell)
QuadsFront DeltsGlutesTriceps
Set
KG
Reps
1
-
10
Back Extension (Hyperextension)
110 reps1
Lower BackGlutesHamstrings
Back Extension (Hyperextension)
Lower BackGlutesHamstrings
Set
Reps
1
10
Back Extension (Weighted Hyperextension)
110 reps1
Lower BackGlutesHamstrings
Back Extension (Weighted Hyperextension)
Lower BackGlutesHamstrings
Set
KG
Reps
1
-
10
Cat Cow Stretch
115 reps1
Lower BackAbs
Cat Cow Stretch
Lower BackAbs
Set
Reps
1
15
Kettlebell Swing
110 reps1
GlutesHamstringsLower Back
Kettlebell Swing
GlutesHamstringsLower Back
Set
KG
Reps
1
-
10
Deadlift (Band)
120 reps1
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Band)
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Reps
1
-
20
Bicycle Crunch
120 reps1
AbsObliques
Bicycle Crunch
AbsObliques
Set
Reps
1
20
Seated Leg Raise
110 reps1
Abs
Seated Leg Raise
Abs
Set
Reps
1
10
Bird Dog
110 reps1
AbsGlutesLower Back
Bird Dog
AbsGlutesLower Back
Set
Reps
1
10
Spiderman
15 reps1
AbsObliques
Spiderman
AbsObliques
Set
Reps
1
5
Seated Palms Up Wrist Curl
110 reps1
Forearms
Seated Palms Up Wrist Curl
Forearms
Set
KG
Reps
1
-
10
Lying Neck Extension
110 reps1
Neck
Lying Neck Extension
Neck
Set
Reps
1
10
Leg Press (Machine)
120 reps1
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
-
20
Treadmill
1::1
QuadsHamstringsCalvesGlutes
Treadmill
QuadsHamstringsCalvesGlutes
Set
KM
Duration
1
-
-
Walking
1::1
QuadsGlutesCalvesHamstrings
Walking
QuadsGlutesCalvesHamstrings
Set
Time
1
-
Squat (Bodyweight)
110 reps1
QuadsGlutesHamstrings
Squat (Bodyweight)
QuadsGlutesHamstrings
Set
Reps
1
10
Step Up
110 reps1
QuadsGlutesHamstrings
Step Up
QuadsGlutesHamstrings
Set
Reps
1
10
Stair Machine
1::1
QuadsGlutesCalves
Stair Machine
QuadsGlutesCalves
Set
KM
Duration
1
-
-
Belt Squat (Machine)
120 reps1
QuadsGlutes
Belt Squat (Machine)
QuadsGlutes
Set
KG
Reps
1
-
20
Reverse Lunge
120 reps1
QuadsGlutesHamstrings
Reverse Lunge
QuadsGlutesHamstrings
Set
Reps
1
20
Sumo Squat (Kettlebell)
120 reps1
QuadsAdductorsGlutes
Sumo Squat (Kettlebell)
QuadsAdductorsGlutes
Set
KG
Reps
1
-
20
Squat Row
110 reps1
QuadsUpper BackGlutesLats
Squat Row
QuadsUpper BackGlutesLats
Set
KG
Reps
1
-
10
Lateral Leg Raises
110 reps1
AbductorsGlutes
Lateral Leg Raises
AbductorsGlutes
Set
Reps
1
10
Squat (Band)
15 reps1
QuadsGlutesHamstrings
Squat (Band)
QuadsGlutesHamstrings
Set
KG
Reps
1
4.5
5
Lateral Band Walks
120 reps1
AbductorsGlutes
Lateral Band Walks
AbductorsGlutes
Set
Reps
1
20
Hip Abduction (Machine)
120 reps1
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
-
20
Fire Hydrants
110 reps1
GlutesAbductors
Fire Hydrants
GlutesAbductors
Set
Reps
1
10
