First routine
Body Heatmap
Target Muscles
Lateral Raise (Dumbbell)
112 reps1
212 reps2
312 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Shoulder Press (Dumbbell)
112 reps1
212 reps2
312 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Hammer Curl (Dumbbell)
112 reps1
212 reps2
312 reps3
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Bicep Curl (Dumbbell)
112 reps1
212 reps2
312 reps3
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Triceps Extension (Dumbbell)
112 reps1
212 reps2
312 reps3
Triceps
Triceps Extension (Dumbbell)
Triceps
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Hip Abduction (Machine)
112 reps1
212 reps2
312 reps3
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Squat (Band)
112 reps1
212 reps2
312 reps3
QuadsGlutesHamstrings
Squat (Band)
QuadsGlutesHamstrings
Set
KG
Reps
1
-
12
2
-
12
3
-
12
