shoulder
Body Heatmap
Target Muscles
Shoulder Press (Machine Plates)
dnormak grip
18 reps1
24 reps2
36 reps3
45 reps4
Front DeltsSide DeltsTriceps
Shoulder Press (Machine Plates)
dnormak grip
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
75
8
2
75
4
3
70
6
4
75
5
Lateral Raise (Dumbbell)
cable
112 reps1
212 reps2
310 reps3
48 reps4
58 reps5
610 reps6
70 reps7
Side Delts
Lateral Raise (Dumbbell)
cable
Side Delts
Set
KG
Reps
1
13
12
2
13
12
3
13
10
4
18
8
5
18
8
6
9
10
7
-
-
Rear Delt Reverse Fly (Cable)
cable thing
112 reps1
28 reps2
314 reps3
412 reps4
515 reps5
612 reps6
Rear DeltsUpper Back
Rear Delt Reverse Fly (Cable)
cable thing
Rear DeltsUpper Back
Set
KG
Reps
1
5
12
2
5
8
3
2
14
4
3
12
5
5
15
6
5
12
Triceps Pushdown
110 reps1
210 reps2
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
64
10
2
64
10
Single Arm Triceps Pushdown (Cable)
superset
18 reps1
28 reps2
Triceps
Single Arm Triceps Pushdown (Cable)
superset
Triceps
Set
KG
Reps
1
13
8
2
13
8
Overhead Triceps Extension (Cable)
2 nd one on bench cable like that dude
18 reps1
28 reps2
310 reps3
412 reps4
58 reps5
68 reps6
Triceps
Overhead Triceps Extension (Cable)
2 nd one on bench cable like that dude
Triceps
Set
KG
Reps
1
36
8
2
36
8
3
40
10
4
45
12
5
35
8
6
35
8
Upright Row (Cable)
18 reps1
28 reps2
Side DeltsUpper Traps
Upright Row (Cable)
Side DeltsUpper Traps
Set
KG
Reps
1
36
8
2
36
8
Bicep Curl (Dumbbell)
cable behind back
112 reps1
210 reps2
30 reps3
Biceps
Bicep Curl (Dumbbell)
cable behind back
Biceps
Set
KG
Reps
1
13
12
2
13
10
3
-
-
Preacher Curl (Dumbbell)
seat 6
19 reps1
28 reps2
310 reps3
48 reps4
Biceps
Preacher Curl (Dumbbell)
seat 6
Biceps
Set
KG
Reps
1
20
9
2
20
8
3
15
10
4
15
8
Hammer Curl (Dumbbell)
2 nd seated zottwrman
110 reps1
212 reps2
310 reps3
48 reps4
50 reps5
BicepsForearms
Hammer Curl (Dumbbell)
2 nd seated zottwrman
BicepsForearms
Set
KG
Reps
1
10
10
2
12.5
12
3
12
10
4
12
8
5
-
-
Reverse Curl (Barbell)
110 reps1
214 reps2
30 reps3
ForearmsBiceps
Reverse Curl (Barbell)
ForearmsBiceps
Set
KG
Reps
1
12.5
10
2
8
14
3
-
-
