Skuldre/Forarm/Mage
Body Heatmap
Target Muscles
Seated Shoulder Press (Machine)
18 reps1
28 reps2
38 reps3
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
RPE
1
20
8
9.5
2
20
8
9.5
3
20
8
10
Lateral Raise (Dumbbell)
18 reps1
210 reps2
310 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
RPE
1
4
8
8.5
2
4
10
9.5
3
4
10
10
Front Raise (Dumbbell)
16 reps1
26 reps2
37 reps3
Front Delts
Front Raise (Dumbbell)
Front Delts
Set
KG
Reps
RPE
1
4
6
10
2
4
6
10
3
4
7
10
Over Bench Wrist Curl
112 reps1
212 reps2
312 reps3
Forearms
Over Bench Wrist Curl
Forearms
Set
KG
Reps
RPE
1
4
12
8.5
2
4
12
8.5
3
4
12
8.5
Behind the Back Bicep Wrist Curl (Barbell)
112 reps1
212 reps2
310 reps3
Forearms
Behind the Back Bicep Wrist Curl (Barbell)
Forearms
Set
KG
Reps
RPE
1
15
12
6
2
20
12
9.5
3
20
10
10
Barbell Reverse Curl
110 reps1
210 reps2
310 reps3
ForearmsBiceps
Barbell Reverse Curl
ForearmsBiceps
Set
KG
Reps
RPE
1
10
10
9.5
2
10
10
10
3
10
10
10
Decline Crunch (Weighted)
115 reps1
215 reps2
Abs
Decline Crunch (Weighted)
Abs
Set
+KG
Reps
1
-
15
2
-
15
Straight Leg Raise
112 reps1
212 reps2
Abs
Straight Leg Raise
Abs
Set
Reps
1
12
2
12
