arms & shoulders
Body Heatmap
Target Muscles
Bicep Curl (Dumbbell)
14-8 reps1
24-8 reps2
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Range
1
17.5
-
2
17.5
-
Triceps Extension (Machine)
14-10 reps1
24-10 reps2
34-10 reps3
Triceps
Triceps Extension (Machine)
Triceps
Set
KG
Range
1
40
-
2
40
-
3
40
-
Preacher Curl (Machine)
14-8 reps1
24-8 reps2
34-8 reps3
Biceps
Preacher Curl (Machine)
Biceps
Set
KG
Range
1
40
-
2
40
-
3
40
-
Shoulder Press (Dumbbell)
barbell
14-8 reps1
24-8 reps2
34-8 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
barbell
Front DeltsSide DeltsTriceps
Set
KG
Range
1
50
-
2
50
-
3
50
-
Preacher Curl (Machine)
14-8 reps1
24-8 reps2
Biceps
Preacher Curl (Machine)
Biceps
Set
KG
Range
1
40
-
2
40
-
Triceps Extension (Machine)
14-8 reps1
24-8 reps2
34-8 reps3
Triceps
Triceps Extension (Machine)
Triceps
Set
KG
Range
1
40
-
2
40
-
3
40
-
Hammer Curl (Cable)
14-8 reps1
24-8 reps2
34-8 reps3
BicepsForearms
Hammer Curl (Cable)
BicepsForearms
Set
KG
Range
1
31
-
2
31
-
3
31
-
Lateral Raise (Cable)
16-12 reps1
26-12 reps2
36-12 reps3
Side Delts
Lateral Raise (Cable)
Side Delts
Set
KG
Range
1
8
-
2
8
-
3
8
-
