day 4
Body Heatmap
Target Muscles
Shoulder Press (Dumbbell)
112 reps1
212 reps2
312 reps3
412 reps4
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
-
12
2
-
12
3
-
12
4
-
12
Front Raise (Dumbbell)
112 reps1
212 reps2
312 reps3
412 reps4
Front Delts
Front Raise (Dumbbell)
Front Delts
Set
KG
Reps
1
-
12
2
-
12
3
-
12
4
-
12
Lateral Raise (Dumbbell)
115 reps1
215 reps2
315 reps3
415 reps4
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
-
15
2
-
15
3
-
15
4
-
15
Rear Lateral Raise
115 reps1
215 reps2
315 reps3
Rear Delts
Rear Lateral Raise
Rear Delts
Set
KG
Reps
1
-
15
2
-
15
3
-
15
Shrug (Barbell)
115 reps1
215 reps2
315 reps3
415 reps4
Upper Traps
Shrug (Barbell)
Upper Traps
Set
KG
Reps
1
-
15
2
-
15
3
-
15
4
-
15
Shrug (Dumbbell)
115 reps1
215 reps2
315 reps3
415 reps4
Upper Traps
Shrug (Dumbbell)
Upper Traps
Set
KG
Reps
1
-
15
2
-
15
3
-
15
4
-
15
Decline Crunch (Weighted)
140 reps1
240 reps2
340 reps3
Abs
Decline Crunch (Weighted)
Abs
Set
+KG
Reps
1
-
40
2
-
40
3
-
40
Plank
1::F
2::F
3::F
Abs
Plank
Abs
Set
Time
F
-
F
-
F
-
Hanging Leg Raise
1-F
2-F
3-F
Abs
Hanging Leg Raise
Abs
Set
Reps
F
-
F
-
F
-
