Body Heatmap
Target Muscles
Cable Leaning Lateral Raise
112 reps1
212 reps2
312 reps3
Side Delts
Cable Leaning Lateral Raise
Side Delts
Set
KG
Reps
1
9
12
2
14
12
3
16.5
12
Shoulder Press (Dumbbell)
110 reps1
28 reps2
38 reps3
48 reps4
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
20
10
2
26
8
3
32
8
4
36
8
Rear Delt Reverse Fly (Machine)
110 reps1
210 reps2
310 reps3
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
Rear DeltsUpper Back
Set
KG
Reps
1
39
10
2
52
10
3
59
10
Triceps Pushdown
110 reps1
210 reps2
310 reps3
410 reps4
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
50
10
2
75
10
3
85
10
4
95
10
Seated Dip Machine
112 reps1
212 reps2
312 reps3
TricepsChest
Seated Dip Machine
TricepsChest
Set
KG
Reps
1
59
12
2
68
12
3
77
12
Single Arm Triceps Pushdown (Cable)
115 reps1
215 reps2
315 reps3
Triceps
Single Arm Triceps Pushdown (Cable)
Triceps
Set
KG
Reps
1
9
15
2
9
15
3
9
15
Chest Fly (Machine)
1-1
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
1
-
-
Bench Press (Barbell)
120 reps1
210 reps2
38 reps3
43 reps4
58 reps5
68 reps6
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Reps
1
20
20
2
60
10
3
100
8
4
120
3
5
100
8
6
100
8
Incline Bench Press (Dumbbell)
1-1
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
-
-
