MONDAY WORKOUT

TANDOG, CARL JANSSEN GARCIA

Body Heatmap

Target Muscles

Bench Press (Barbell)

1-1

ChestTricepsFront Delts

Bench Press (Barbell)

ChestTricepsFront Delts

Set

Reps

Incline Bench Press (Dumbbell)

1-1

ChestFront DeltsTriceps

Incline Bench Press (Dumbbell)

ChestFront DeltsTriceps

Set

Reps

Seated Shoulder Press (Machine)

1-1

Front DeltsSide DeltsTriceps

Seated Shoulder Press (Machine)

Front DeltsSide DeltsTriceps

Set

Reps

Triceps Pushdown

1-1

Triceps

Triceps Pushdown

Triceps

Set

Reps

Lateral Raise (Dumbbell)

1-1

Side Delts

Lateral Raise (Dumbbell)

Side Delts

Set

Reps

Air Bike

1::1

QuadsHamstringsCalvesGlutes

Air Bike

QuadsHamstringsCalvesGlutes

Set

Time

Lat Pulldown (Cable)

1-1

LatsUpper Back

Lat Pulldown (Cable)

LatsUpper Back

Set

Reps

Seated Cable Row - V Grip (Cable)

1-1

Upper BackLats

Seated Cable Row - V Grip (Cable)

Upper BackLats

Set

Reps

Seated Cable Row - Bar Grip

1-1

Upper BackLats

Seated Cable Row - Bar Grip

Upper BackLats

Set

Reps

Hammer Curl (Dumbbell)

1-1

BicepsForearms

Hammer Curl (Dumbbell)

BicepsForearms

Set

Reps

Bicep Curl (Dumbbell)

1-1

Biceps

Bicep Curl (Dumbbell)

Biceps

Set

Reps

Air Bike

1::1

QuadsHamstringsCalvesGlutes

Air Bike

QuadsHamstringsCalvesGlutes

Set

Time

Leg Extension (Machine)

1-1

Quads

Leg Extension (Machine)

Quads

Set

Reps

Leg Press Horizontal (Machine)

1-1

QuadsGlutesHamstrings

Leg Press Horizontal (Machine)

QuadsGlutesHamstrings

Set

Reps

Goblet Squat

1-1

QuadsGlutes

Goblet Squat

QuadsGlutes

Set

Reps

Seated Leg Curl (Machine)

1-1

HamstringsCalves

Seated Leg Curl (Machine)

HamstringsCalves

Set

Reps

Lying Leg Curl (Machine)

1-1

HamstringsCalves

Lying Leg Curl (Machine)

HamstringsCalves

Set

Reps

Standing Calf Raise (Dumbbell)

1-1

Calves

Standing Calf Raise (Dumbbell)

Calves

Set

Reps

Air Bike

1::1

QuadsHamstringsCalvesGlutes

Air Bike

QuadsHamstringsCalvesGlutes

Set

Time

Incline Chest Press (Machine)

1-1

ChestFront DeltsTriceps

Incline Chest Press (Machine)

ChestFront DeltsTriceps

Set

Reps

Preacher Curl (Machine)

1-1

Biceps

Preacher Curl (Machine)

Biceps

Set

Reps

Lateral Raise (Dumbbell)

1-1

Side Delts

Lateral Raise (Dumbbell)

Side Delts

Set

Reps

Lateral Raise (Cable)

1-1

Side Delts

Lateral Raise (Cable)

Side Delts

Set

Reps

Triceps Pushdown

1-1

Triceps

Triceps Pushdown

Triceps

Set

Reps

Air Bike

1::1

QuadsHamstringsCalvesGlutes

Air Bike

QuadsHamstringsCalvesGlutes

Set

Time

MONDAY WORKOUT

Body Heatmap

Target Muscles

Bench Press (Barbell)

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Machine)

Seated Shoulder Press (Machine)

Triceps Pushdown

Triceps Pushdown

Lateral Raise (Dumbbell)

Lateral Raise (Dumbbell)

Air Bike

Air Bike

Lat Pulldown (Cable)

Lat Pulldown (Cable)

Seated Cable Row - V Grip (Cable)

Seated Cable Row - V Grip (Cable)

Seated Cable Row - Bar Grip

Seated Cable Row - Bar Grip

Hammer Curl (Dumbbell)

Hammer Curl (Dumbbell)

Bicep Curl (Dumbbell)

Bicep Curl (Dumbbell)

Air Bike

Air Bike

Leg Extension (Machine)

Leg Extension (Machine)

Leg Press Horizontal (Machine)

Leg Press Horizontal (Machine)

Goblet Squat

Goblet Squat

Seated Leg Curl (Machine)

Seated Leg Curl (Machine)

Lying Leg Curl (Machine)

Lying Leg Curl (Machine)

Standing Calf Raise (Dumbbell)

Standing Calf Raise (Dumbbell)

Air Bike

Air Bike

Incline Chest Press (Machine)

Incline Chest Press (Machine)

Preacher Curl (Machine)

Preacher Curl (Machine)

Lateral Raise (Dumbbell)

Lateral Raise (Dumbbell)

Lateral Raise (Cable)

Lateral Raise (Cable)

Triceps Pushdown

Triceps Pushdown

Air Bike

Air Bike

Bench Press (Barbell)

Primary Muscles

Secondary Muscles

Equipment