arms and shoulders
Body Heatmap
Target Muscles
Bicep Curl (Dumbbell)
112 reps1
212 reps2
312 reps3
412 reps4
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
10
12
2
10
12
3
10
12
4
10
12
Spider Curl (Barbell)
112 reps1
212 reps2
312 reps3
Biceps
Spider Curl (Barbell)
Biceps
Set
KG
Reps
1
15
12
2
15
12
3
15
12
Lateral Raise (Dumbbell)
115 reps1
215 reps2
315 reps3
415 reps4
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
5
15
2
5
15
3
5
15
4
5
15
Shoulder Press (Dumbbell)
110 reps1
210 reps2
310 reps3
410 reps4
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
10
10
2
10
10
3
10
10
4
10
10
Over Bench Wrist Curl
115 reps1
215 reps2
315 reps3
Forearms
Over Bench Wrist Curl
Forearms
Set
KG
Reps
1
5
15
2
5
15
3
5
15
Seated Palms Up Wrist Curl
115 reps1
215 reps2
315 reps3
Forearms
Seated Palms Up Wrist Curl
Forearms
Set
KG
Reps
1
5
15
2
5
15
3
5
15
Skullcrusher (Dumbbell)
112 reps1
212 reps2
312 reps3
Triceps
Skullcrusher (Dumbbell)
Triceps
Set
KG
Reps
1
10
12
2
10
12
3
10
12
Triceps Extension (Dumbbell)
112 reps1
212 reps2
312 reps3
Triceps
Triceps Extension (Dumbbell)
Triceps
Set
KG
Reps
1
10
12
2
10
12
3
10
12
