Day 1
Body Heatmap
Target Muscles
Leg Extension (Machine)
18 reps1
28 reps2
38 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
30
8
2
30
8
3
30
8
Incline Bench Press (Dumbbell)
16 reps1
26 reps2
36 reps3
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
22.5
6
2
22.5
6
3
22.5
6
Cable Crunch
112 reps1
212 reps2
312 reps3
Abs
Cable Crunch
Abs
Set
KG
Reps
1
40
12
2
40
12
3
40
12
Deadlift (Barbell)
18 reps1
28 reps2
38 reps3
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Barbell)
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Reps
1
20
8
2
20
8
3
20
8
Lat Pulldown (Cable)
110 reps1
210 reps2
310 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
25
10
2
25
10
3
25
10
Triceps Pushdown
110 reps1
210 reps2
310 reps3
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
10
10
2
10
10
3
10
10
