biceps/onderarm day
Body Heatmap
Target Muscles
Cable One Arm Biceps Curl
110 reps1
210 reps2
35 reps3
Biceps
Cable One Arm Biceps Curl
Biceps
Set
KG
Reps
1
2.5
10
2
5
10
3
7.5
5
Hammer Curl (Cable)
110 reps1
210 reps2
35 reps3
BicepsForearms
Hammer Curl (Cable)
BicepsForearms
Set
KG
Reps
1
10
10
2
12.5
10
3
15
5
Cross Body Hammer Curl
110 reps1
210 reps2
36 reps3
BicepsForearms
Cross Body Hammer Curl
BicepsForearms
Set
KG
Reps
1
6
10
2
6
10
3
8
6
Reverse Curl
110 reps1
210 reps2
35 reps3
ForearmsBiceps
Reverse Curl
ForearmsBiceps
Set
KG
Reps
1
10
10
2
12.5
10
3
15
5
Seated Palms Up Wrist Curl
110 reps1
210 reps2
35 reps3
Forearms
Seated Palms Up Wrist Curl
Forearms
Set
KG
Reps
1
12.5
10
2
15
10
3
17.5
5
