upper (shoulders and back)
Body Heatmap
Target Muscles
Overhead Press (Barbell)
18 reps1
28 reps2
38 reps3
48 reps4
Front DeltsSide DeltsTriceps
Overhead Press (Barbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
35
8
2
35
8
3
35
8
4
35
8
Lateral Raise (Dumbbell)
110 reps1
210 reps2
310 reps3
410 reps4
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
10
10
2
10
10
3
10
10
4
10
10
Front Raise (Dumbbell)
110 reps1
210 reps2
310 reps3
410 reps4
Front Delts
Front Raise (Dumbbell)
Front Delts
Set
KG
Reps
1
10
10
2
10
10
3
10
10
4
10
10
Lat Pulldown (Cable)
18 reps1
28 reps2
38 reps3
48 reps4
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
62.5
8
2
62.5
8
3
62.5
8
4
62.5
8
Seated Cable Row - V Grip (Cable)
18 reps1
28 reps2
38 reps3
48 reps4
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
1
70
8
2
70
8
3
70
8
4
70
8
Straight Arm Lat Pulldown (Cable)
112 reps1
212 reps2
312 reps3
Lats
Straight Arm Lat Pulldown (Cable)
Lats
Set
KG
Reps
1
28.7
12
2
28.7
12
3
28.7
12
Rear Delt Reverse Fly (Machine)
110 reps1
210 reps2
310 reps3
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
Rear DeltsUpper Back
Set
KG
Reps
1
55
10
2
55
10
3
55
10
