Muscles worked Roles, not free numbers, keep the heat map honest: Primary (10) — the movement exists to train it, at most 2; Secondary (7) — works hard every rep; Supporting (4) — assists; Stabilizer (2) — holds position.
Upper Chest (Clavicular Pec) Mid Chest (Sternal Pec) Lower Chest (Costal Pec) Lats Lower Back (Erectors) Front Delts Side Delts Rear Delts Serratus Anterior Biceps Triceps Forearms / Grip Quads Hamstrings Glutes (Max) Glute Med (Hip Abductors) Adductors (Inner Thigh) Calves Tibialis (Shin) Hip Flexors Abdominals Obliques Primary (10) Secondary (7) Supporting (4) Stabilizer (2) Upper Chest (Clavicular Pec) Mid Chest (Sternal Pec) Lower Chest (Costal Pec) Lats Rhomboids / Mid Back Lower Back (Erectors) Front Delts Side Delts Serratus Anterior Biceps Triceps Forearms / Grip Quads Hamstrings Glutes (Max) Glute Med (Hip Abductors) Adductors (Inner Thigh) Calves Tibialis (Shin) Hip Flexors Abdominals Obliques Primary (10) Secondary (7) Supporting (4) Stabilizer (2) Upper Chest (Clavicular Pec) Mid Chest (Sternal Pec) Lower Chest (Costal Pec) Lats Lower Back (Erectors) Front Delts Side Delts Rotator Cuff Serratus Anterior Biceps Triceps Forearms / Grip Quads Hamstrings Glutes (Max) Glute Med (Hip Abductors) Adductors (Inner Thigh) Calves Tibialis (Shin) Hip Flexors Abdominals Obliques Primary (10) Secondary (7) Supporting (4) Stabilizer (2) Upper Chest (Clavicular Pec) Mid Chest (Sternal Pec) Lower Chest (Costal Pec) Lats Traps Lower Back (Erectors) Front Delts Side Delts Serratus Anterior Biceps Triceps Forearms / Grip Quads Hamstrings Glutes (Max) Glute Med (Hip Abductors) Adductors (Inner Thigh) Calves Tibialis (Shin) Hip Flexors Abdominals Obliques Primary (10) Secondary (7) Supporting (4) Stabilizer (2) Face Pull (preview) Upper Chest (Clavicular Pec) Upper Chest (Clavicular Pec) Mid Chest (Sternal Pec) Mid Chest (Sternal Pec) Lower Chest (Costal Pec) Lower Chest (Costal Pec) Front Delts Front Delts Side Delts Side Delts Serratus Anterior Serratus Anterior Biceps Biceps Forearms / Grip Forearms / Grip Abdominals Obliques Obliques Hip Flexors Hip Flexors Quads Quads Adductors (Inner Thigh) Adductors (Inner Thigh) Tibialis (Shin) Tibialis (Shin) Traps Rhomboids / Mid Back Rhomboids / Mid Back Lats Lats Lower Back (Erectors) Rear Delts Rear Delts Rotator Cuff Rotator Cuff Triceps Triceps Glutes (Max) Glutes (Max) Glute Med (Hip Abductors) Glute Med (Hip Abductors) Hamstrings Hamstrings Calves Calves tap a muscle for numbers
0 score 10
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