Upper Routine
Body Heatmap
Target Muscles
Arm Circles
1::1
Side Delts
Arm Circles
Side Delts
Set
Time
1
-
Bench Press (Dumbbell)
110 reps1
210 reps2
310 reps3
ChestTricepsFront Delts
Bench Press (Dumbbell)
ChestTricepsFront Delts
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Iso-Lateral Chest Press (Machine)
110 reps1
210 reps2
310 reps3
ChestFront DeltsTriceps
Iso-Lateral Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Lat Pulldown (Cable)
110 reps1
210 reps2
310 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Shoulder Press (Dumbbell)
110 reps1
210 reps2
310 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Bicep Curl (Dumbbell)
110 reps1
210 reps2
310 reps3
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Triceps Dip (Assisted)
112 reps1
212 reps2
312 reps3
TricepsChest
Triceps Dip (Assisted)
TricepsChest
Set
-KG
Reps
1
-
12
2
-
12
3
-
12
Dead Bug
110 reps1
210 reps2
310 reps3
Abs
Dead Bug
Abs
Set
Reps
1
10
2
10
3
10
Side Plank
100:301
200:302
300:303
ObliquesAbs
Side Plank
ObliquesAbs
Set
Time
1
-
2
-
3
-
