Saturday (Dumbbell Only)
Body Heatmap
Target Muscles
Goblet Squat
112 reps1
212 reps2
312 reps3
412 reps4
QuadsGlutes
Goblet Squat
QuadsGlutes
Set
KG
Reps
1
-
12
2
-
12
3
-
12
4
-
12
Step Up
each leg
112 reps1
212 reps2
312 reps3
QuadsGlutesHamstrings
Step Up
each leg
QuadsGlutesHamstrings
Set
Reps
1
12
2
12
3
12
Deadlift (Dumbbell)
110 reps1
210 reps2
310 reps3
410 reps4
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Dumbbell)
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Reps
1
-
10
2
-
10
3
-
10
4
-
10
Plank
100:451
200:452
300:453
Abs
Plank
Abs
Set
Time
1
-
2
-
3
-
Lying Leg Raise
115 reps1
215 reps2
315 reps3
Abs
Lying Leg Raise
Abs
Set
Reps
1
15
2
15
3
15
