Shoulders and abs - Saturday
Body Heatmap
Target Muscles
Seated Shoulder Press (Machine)
Front
112 reps1
210 reps2
39 reps3
415 repsF
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
36
12
2
41
10
3
45
9
F
36
15
Lateral Raise (Dumbbell)
side
115 reps1
212 reps2
310 repsD
Side Delts
Lateral Raise (Dumbbell)
side
Side Delts
Set
KG
Reps
1
5
15
2
7.5
12
D
7.5
10
Single arm Cable lateral raise
side
115 reps1
28 reps2
Side Delts
Single arm Cable lateral raise
side
Side Delts
Set
KG
Reps
1
7.5
15
2
12.5
8
Rear Delt Reverse Fly (Cable)
rear
112 reps1
211 reps2
39 reps3
Rear DeltsUpper Back
Rear Delt Reverse Fly (Cable)
rear
Rear DeltsUpper Back
Set
KG
Reps
1
32
12
2
36
11
3
41
9
Shrug (Dumbbell)
traps
112 reps1
28 repsD
Upper Traps
Shrug (Dumbbell)
traps
Upper Traps
Set
KG
Reps
1
30
12
D
40
8
Crunch (Weighted)
lower
115 reps1
212 reps2
315 repsD
Abs
Crunch (Weighted)
lower
Abs
Set
-KG
Reps
1
7.5
15
2
10
12
D
10
15
Straight Leg Raise
upper
112 repsF
210 repsF
312 repsF
Abs
Straight Leg Raise
upper
Abs
Set
Reps
F
12
F
10
F
12
Russian Twist (Weighted)
sides
111 reps1
225 repsD
ObliquesAbs
Russian Twist (Weighted)
sides
ObliquesAbs
Set
KG
Reps
1
10
11
D
7.5
25
Hand supported V-ups
Overall
18 reps1
211 reps2
Abs
Hand supported V-ups
Overall
Abs
Set
KG
Reps
1
-
8
2
-
11
Plank
overall
100:541
200:602
Abs
Plank
overall
Abs
Set
Time
1
-
2
-
