triceps/shoulders day
Body Heatmap
Target Muscles
Triceps Pushdown
110 reps1
210 reps2
35 reps3
40 reps4
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
10
10
2
12.5
10
3
15
5
4
-
-
Lateral Raise (Dumbbell)
110 reps1
210 reps2
35 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
6
10
2
6
10
3
8
5
Single Arm Lateral Raise (Cable)
110 reps1
210 reps2
35 reps3
Side Delts
Single Arm Lateral Raise (Cable)
Side Delts
Set
KG
Reps
1
2.5
10
2
2.5
10
3
5
5
Shoulder Press (Dumbbell)
110 reps1
210 reps2
35 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
4
10
2
4
10
3
6
5
Overhead Triceps Extension (Cable)
110 reps1
28 reps2
35 reps3
Triceps
Overhead Triceps Extension (Cable)
Triceps
Set
KG
Reps
1
5
10
2
7.5
8
3
7.5
5
