Day 2: Upper Body
Body Heatmap
Target Muscles
Incline Bench Press (Dumbbell)
10 reps1
20 reps2
30 repsF
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
8
-
2
8
-
F
-
-
Bent Over Row (Dumbbell)
10 reps1
20 reps2
30 reps3
Upper BackLats
Bent Over Row (Dumbbell)
Upper BackLats
Set
KG
Reps
1
8
-
2
8
-
3
8
-
Shoulder Press (Dumbbell)
10 reps1
20 reps2
30 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
8
-
2
8
-
3
8
-
Bicep Curl (Dumbbell)
110 reps1
210 reps2
310 reps3
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
8
10
2
8
10
3
8
10
Triceps Extension (Dumbbell)
10 reps1
20 reps2
30 reps3
Triceps
Triceps Extension (Dumbbell)
Triceps
Set
KG
Reps
1
8
-
2
8
-
3
8
-
Rear Delt Reverse Fly (Dumbbell)
10 reps1
20 reps2
30 reps3
Rear DeltsUpper Back
Rear Delt Reverse Fly (Dumbbell)
Rear DeltsUpper Back
Set
KG
Reps
1
8
-
2
8
-
3
8
-
Front Raise (Dumbbell)
10 reps1
20 reps2
30 reps3
Front Delts
Front Raise (Dumbbell)
Front Delts
Set
KG
Reps
1
2
-
2
2
-
3
2
-
Triceps Dip (Assisted)
10 reps1
20 reps2
TricepsChest
Triceps Dip (Assisted)
TricepsChest
Set
-KG
Reps
1
-
-
2
-
-
