No equipment
Body Heatmap
Target Muscles
Bench Press (Barbell)
112 reps1
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Reps
1
4
12
Decline Push Up
110 reps1
ChestFront DeltsTriceps
Decline Push Up
ChestFront DeltsTriceps
Set
Reps
1
10
Burpee
115 reps1
QuadsChestTricepsAbsCalves
Burpee
QuadsChestTricepsAbsCalves
Set
Reps
1
15
Bent Over Row (Barbell)
110 reps1
Upper BackLats
Bent Over Row (Barbell)
Upper BackLats
Set
KG
Reps
1
4
10
Bicep Curl (Barbell)
115 reps1
Biceps
Bicep Curl (Barbell)
Biceps
Set
KG
Reps
1
4
15
Preacher Curl (Barbell)
110 reps1
Biceps
Preacher Curl (Barbell)
Biceps
Set
KG
Reps
1
4
10
21s Bicep Curl
121 reps1
Biceps
21s Bicep Curl
Biceps
Set
KG
Reps
1
4
21
Spider Curl (Barbell)
110 reps1
Biceps
Spider Curl (Barbell)
Biceps
Set
KG
Reps
1
4
10
Barbell Reverse Curl
115 reps1
ForearmsBiceps
Barbell Reverse Curl
ForearmsBiceps
Set
KG
Reps
1
4
15
Bench Dip
120 reps1
TricepsChest
Bench Dip
TricepsChest
Set
Reps
1
20
Overhead Press (Barbell)
112 reps1
Front DeltsSide DeltsTriceps
Overhead Press (Barbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
4
12
Pike Pushup
112 reps1
Front DeltsTricepsChest
Pike Pushup
Front DeltsTricepsChest
Set
Reps
1
12
Front Raise (Barbell)
112 reps1
Front Delts
Front Raise (Barbell)
Front Delts
Set
KG
Reps
1
4
12
Lying Leg Raise
115 reps1
Abs
Lying Leg Raise
Abs
Set
Reps
1
15
Plank
100:301
Abs
Plank
Abs
Set
Time
1
-
Heel Taps
135 reps1
AbsObliques
Heel Taps
AbsObliques
Set
Reps
1
35
Bicycle Crunch
115 reps1
AbsObliques
Bicycle Crunch
AbsObliques
Set
Reps
1
15
Ab Scissors
125 reps1
Abs
Ab Scissors
Abs
Set
Reps
1
25
Elbow to Knee
130 reps1
AbsObliques
Elbow to Knee
AbsObliques
Set
Reps
1
30
Russian Twist (Bodyweight)
125 reps1
ObliquesAbs
Russian Twist (Bodyweight)
ObliquesAbs
Set
Reps
1
25
Reverse Curl (Barbell)
120 reps1
ForearmsBiceps
Reverse Curl (Barbell)
ForearmsBiceps
Set
KG
Reps
1
4
20
Behind the Back Bicep Wrist Curl (Barbell)
120 reps1
Forearms
Behind the Back Bicep Wrist Curl (Barbell)
Forearms
Set
KG
Reps
1
4
20
