Shoulder
Body Heatmap
Target Muscles
Shoulder Press (Dumbbell)
115 reps1
210 reps2
38 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
16
15
2
18
10
3
20
8
Shoulder Press (Machine Plates)
110 reps1
28 reps2
38 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Machine Plates)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
30
10
2
30
8
3
30
8
Rear Delt Reverse Fly (Machine)
111 reps1
210 reps2
34 reps3
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
Rear DeltsUpper Back
Set
KG
Reps
1
15
11
2
15
10
3
20
4
Face Pull
113 reps1
212 reps2
310 reps3
Rear DeltsUpper Back
Face Pull
Rear DeltsUpper Back
Set
KG
Reps
1
22.5
13
2
25
12
3
27.5
10
Front Raise (Barbell)
115 reps1
212 reps2
310 reps3
Front Delts
Front Raise (Barbell)
Front Delts
Set
KG
Reps
1
15
15
2
20
12
3
25
10
Lateral Raise (Dumbbell)
112 reps1
29 reps2
39 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
9
12
2
9
9
3
10
9
Arnold Press (Dumbbell)
112 reps1
210 reps2
39 reps3
Front DeltsSide DeltsTriceps
Arnold Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
10
12
2
12
10
3
12
9
Lying Neck Curls (Weighted)
112 reps1
212 reps2
312 reps3
Neck
Lying Neck Curls (Weighted)
Neck
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Overhead Press (Smith Machine)
110 reps1
210 reps2
38 reps3
Front DeltsSide DeltsTriceps
Overhead Press (Smith Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
30
10
2
30
10
3
30
8
