Day 1 Chest/Lats/Quads
Body Heatmap
Target Muscles
Squat (Barbell)
112 reps1
210 reps2
QuadsGlutesHamstrings
Squat (Barbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
50
12
2
50
10
Seated Chest Flys (Cable)
115 reps1
29 reps2
Chest
Seated Chest Flys (Cable)
Chest
Set
KG
Reps
1
15
15
2
20
9
Lat Pulldown (Cable)
110 reps1
28 reps2
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
58.5
10
2
58.5
8
Romanian Deadlift (Barbell)
110 reps1
28 reps2
HamstringsGlutesLower Back
Romanian Deadlift (Barbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
30
10
2
30
8
Lateral Raise (Dumbbell)
117 reps1
213 reps2
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
10
17
2
10
13
Chest Supported Incline Row (Dumbbell)
110 reps1
210 reps2
30 reps3
Upper BackLats
Chest Supported Incline Row (Dumbbell)
Upper BackLats
Set
KG
Reps
1
40
10
2
40
10
3
40
-
Bicep Curl (Dumbbell)
112 reps1
29 reps2
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
12.5
12
2
12.5
9
Triceps Pushdown
112 reps1
210 reps2
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
40
12
2
45
10
Seated Calf Raise
115 reps1
215 reps2
Calves
Seated Calf Raise
Calves
Set
KG
Reps
1
30
15
2
30
15
Cable Crunch
112 reps1
212 reps2
Abs
Cable Crunch
Abs
Set
KG
Reps
1
30
12
2
30
12
Incline Bench Press (Smith Machine)
110 reps1
27 reps2
ChestFront DeltsTriceps
Incline Bench Press (Smith Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
40
10
2
40
7
