Shoulders and abs - Wednesday
Body Heatmap
Target Muscles
Shoulder Press (Dumbbell)
Front
113 reps1
210 reps2
312 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
30
13
2
35
10
3
30
12
Single arm Cable lateral raise
Side
115 reps1
29 reps2
310 repsD
Side Delts
Single arm Cable lateral raise
Side
Side Delts
Set
KG
Reps
1
7.5
15
2
12.5
9
D
12.5
10
Rear Delt Reverse Fly (Machine)
rear
112 reps1
210 reps2
38 reps3
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
rear
Rear DeltsUpper Back
Set
KG
Reps
1
31
12
2
36
10
3
41
8
Shrug (Dumbbell)
traps
112 reps1
210 reps2
38 reps3
Upper Traps
Shrug (Dumbbell)
traps
Upper Traps
Set
KG
Reps
1
30
12
2
40
10
3
50
8
Single arm front raises
front
110 repsF
28 repsD
Front Delts
Single arm front raises
front
Front Delts
Set
KG
Reps
F
7.5
10
D
25
8
AB machine crunches
upper
125 repsF
212 reps2
318 repsF
Abs
AB machine crunches
upper
Abs
Set
KG
Reps
F
30
25
2
35
12
F
30
18
Straight Leg Raise
lower
113 reps1
213 reps2
310 reps3
Abs
Straight Leg Raise
lower
Abs
Set
Reps
1
13
2
13
3
10
Russian Twist (Weighted)
sides
140 reps1
250 reps2
ObliquesAbs
Russian Twist (Weighted)
sides
ObliquesAbs
Set
KG
Reps
1
5
40
2
5
50
Hand supported V-ups
overall
112 reps1
27 reps2
Abs
Hand supported V-ups
overall
Abs
Set
KG
Reps
1
-
12
2
-
7
Lateral Raise (Dumbbell)
115 reps1
215 reps2
310 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
5
15
2
7.5
15
3
10
10
