Wednesday (Dumbbell Only)
Body Heatmap
Target Muscles
Squat (Dumbbell)
110 reps1
210 reps2
310 reps3
410 reps4
QuadsGlutesHamstrings
Squat (Dumbbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
2.3
10
2
2.3
10
3
2.3
10
4
2.3
10
Romanian Deadlift (Dumbbell)
110 reps1
210 reps2
310 reps3
410 reps4
HamstringsGlutesLower Back
Romanian Deadlift (Dumbbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
4.5
10
2
4.5
10
3
4.5
10
4
4.5
10
Lunge (Dumbbell)
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Lunge (Dumbbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
4.5
10
2
4.5
10
3
4.5
10
Standing Calf Raise (Dumbbell)
115 reps1
215 reps2
315 reps3
415 reps4
Calves
Standing Calf Raise (Dumbbell)
Calves
Set
KG
Reps
1
4.5
15
2
4.5
15
3
4.5
15
4
4.5
15
Sit Up (Weighted)
115 reps1
215 reps2
315 reps3
Abs
Sit Up (Weighted)
Abs
Set
+KG
Reps
1
2.3
15
2
2.3
15
3
2.3
15
Russian Twist (Weighted)
120 reps1
220 reps2
320 reps3
ObliquesAbs
Russian Twist (Weighted)
ObliquesAbs
Set
KG
Reps
1
2.3
20
2
2.3
20
3
2.3
20
