Day 3 Full Body/Arms
Body Heatmap
Target Muscles
Goblet Squat
115 reps1
212 reps2
QuadsGlutes
Goblet Squat
QuadsGlutes
Set
KG
Reps
1
25
15
2
25
12
Incline Bench Press (Dumbbell)
112 reps1
210 reps2
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
25
12
2
25
10
Lat Pulldown (Cable)
112 reps1
29 reps2
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
58.5
12
2
58.5
9
Hip Thrust (Machine)
112 reps1
212 reps2
GlutesHamstrings
Hip Thrust (Machine)
GlutesHamstrings
Set
KG
Reps
1
50
12
2
50
12
Dumbbell Row
112 reps1
212 reps2
Upper BackLats
Dumbbell Row
Upper BackLats
Set
KG
Reps
1
22.5
12
2
25
12
Lateral Raise (Dumbbell)
115 reps1
215 reps2
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
12.5
15
2
12.5
15
Bicep Curl (Dumbbell)
19 reps1
27 reps2
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
12.5
9
2
12.5
7
Triceps Pushdown
115 reps1
210 reps2
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
35
15
2
40
10
Seated Calf Raise
115 reps1
212 reps2
Calves
Seated Calf Raise
Calves
Set
KG
Reps
1
30
15
2
30
12
Cable Crunch
112 reps1
28 reps2
Abs
Cable Crunch
Abs
Set
KG
Reps
1
60
12
2
60
8
