Upper Body
Body Heatmap
Target Muscles
Bench Press (Barbell)
112 reps1
216 reps2
318 reps3
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Reps
1
70
12
2
65
16
3
60
18
Chest Fly (Machine)
116 reps1
212 reps2
316 reps3
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
1
93
16
2
100
12
3
86
16
Preacher Curl (Machine)
110 reps1
210 reps2
312 reps3
414 reps4
Biceps
Preacher Curl (Machine)
Biceps
Set
KG
Reps
1
59
10
2
54
10
3
50
12
4
45
14
Lever Triceps Extension
130 reps1
226 reps2
318 reps3
414 reps4
Triceps
Lever Triceps Extension
Triceps
Set
KG
Reps
1
50
30
2
54
26
3
59
18
4
68
14
EZ Bar Biceps Curl
114 reps1
216 reps2
310 reps3
Biceps
EZ Bar Biceps Curl
Biceps
Set
KG
Reps
1
30
14
2
35
16
3
40
10
Straight Leg Raise
120 reps1
220 reps2
320 reps3
40 reps4
Abs
Straight Leg Raise
Abs
Set
Reps
1
20
2
20
3
20
4
-
Kettlebell Around the World
160 reps1
260 reps2
Side DeltsAbs
Kettlebell Around the World
Side DeltsAbs
Set
KG
Reps
1
14
60
2
14
60
Kettlebell Curl
116 reps1
212 reps2
310 reps3
46 reps4
Biceps
Kettlebell Curl
Biceps
Set
KG
Reps
1
14
16
2
16
12
3
18
10
4
20
6
Upright Row (Dumbbell)
118 reps1
218 reps2
Side DeltsUpper Traps
Upright Row (Dumbbell)
Side DeltsUpper Traps
Set
KG
Reps
1
20
18
2
20
18
