Skuldre/Forarm/Mage
Body Heatmap
Target Muscles
Seated Shoulder Press (Machine)
Gikk opp… 29
18 reps1
26 reps2
36 reps3
48 reps4
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Gikk opp… 29
Front DeltsSide DeltsTriceps
Set
KG
Reps
RPE
1
18
8
7.5
2
23
6
10
3
23
6
10
4
18
8
9.5
Lateral Raise (Dumbbell)
18 reps1
28 reps2
310 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
RPE
1
8
8
9.5
2
7
8
9
3
7
10
7.5
Overhead Press (Smith Machine)
16 reps1
26 reps2
Front DeltsSide DeltsTriceps
Overhead Press (Smith Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
25
6
2
25
6
Behind the Back Bicep Wrist Curl (Barbell)
110 reps1
210 reps2
Forearms
Behind the Back Bicep Wrist Curl (Barbell)
Forearms
Set
KG
Reps
1
15
10
2
15
10
Decline Crunch (Weighted)
117 reps1
217 reps2
317 reps3
Abs
Decline Crunch (Weighted)
Abs
Set
+KG
Reps
1
5
17
2
7.5
17
3
7.5
17
Torso Rotation
110 reps1
210 reps2
Obliques
Torso Rotation
Obliques
Set
KG
Reps
1
30
10
2
30
10
Dragon Flag
18 reps1
28 reps2
38 reps3
AbsLats
Dragon Flag
AbsLats
Set
Reps
1
8
2
8
3
8
Crunch (Machine)
110 reps1
Abs
Crunch (Machine)
Abs
Set
KG
Reps
1
36
10
