upper body
Body Heatmap
Target Muscles
Bench Press (Dumbbell)
110 reps1
210 reps2
310 reps3
ChestTricepsFront Delts
Bench Press (Dumbbell)
ChestTricepsFront Delts
Set
KG
Reps
1
3
10
2
6.8
10
3
6.8
10
Bent Over Row (Dumbbell)
110 reps1
210 reps2
310 reps3
Upper BackLats
Bent Over Row (Dumbbell)
Upper BackLats
Set
KG
Reps
1
6.8
10
2
6.8
10
3
6.8
10
Triceps Extension (Dumbbell)
110 reps1
210 reps2
310 reps3
Triceps
Triceps Extension (Dumbbell)
Triceps
Set
KG
Reps
1
6.8
10
2
6.8
10
3
6.8
10
Bicep Curl (Dumbbell)
110 reps1
210 reps2
310 reps3
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
6.8
10
2
6.8
10
3
6.8
10
Triceps Kickback (Dumbbell)
110 reps1
210 reps2
310 reps3
410 reps4
Triceps
Triceps Kickback (Dumbbell)
Triceps
Set
KG
Reps
1
4.5
10
2
4.5
10
3
4.5
10
4
4.5
10
Shoulder Press (Machine Plates)
110 reps1
210 reps2
310 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Machine Plates)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
6.8
10
2
6.8
10
3
6.8
10
Lateral Raise (Machine)
15 reps1
25 reps2
35 reps3
Side Delts
Lateral Raise (Machine)
Side Delts
Set
KG
Reps
1
4.5
5
2
4.5
5
3
4.5
5
Face Pull
110 reps1
210 reps2
310 reps3
Rear DeltsUpper Back
Face Pull
Rear DeltsUpper Back
Set
KG
Reps
1
6.8
10
2
6.8
10
3
6.8
10
