Armer & Skuldre
Body Heatmap
Target Muscles
Lateral Raise (Dumbbell)
112 repsW
212 reps2
315 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
RPE
W
6
12
-
2
10
12
7.5
3
10
15
9.5
Shoulder Press (Dumbbell)
110 repsW
210 reps2
39 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
RPE
W
15
10
-
2
27.5
10
9.5
3
27.5
9
10
Seated Incline Curl
112 reps1
210 reps2
38 reps3
Biceps
Seated Incline Curl
Biceps
Set
KG
Reps
RPE
1
15
12
9.5
2
15
10
10
3
15
8
10
Rear Delt Reverse Fly (Machine)
112 reps1
210 reps2
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
Rear DeltsUpper Back
Set
KG
Reps
RPE
1
50
12
7.5
2
50
10
9
Single Arm Triceps Pushdown (Cable)
1
112 reps1
211 reps2
Triceps
Single Arm Triceps Pushdown (Cable)
1
Triceps
Set
KG
Reps
RPE
1
15
12
10
2
15
11
10
Hammer Curl (Dumbbell)
111 reps1
29 reps2
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
RPE
1
17.5
11
10
2
17.5
9
10
Overhead Triceps Extension (Cable)
112 reps1
211 reps2
37 reps3
Triceps
Overhead Triceps Extension (Cable)
Triceps
Set
KG
Reps
RPE
1
30
12
8
2
32.5
11
10
3
32.5
7
10
Over Bench Wrist Curl
110 reps1
27 reps2
Forearms
Over Bench Wrist Curl
Forearms
Set
KG
Reps
RPE
1
8
10
10
2
8
7
-
