Lite armar
Body Heatmap
Target Muscles
Alternate Biceps Curl
Bicep 8kg hantel 8pva
18 reps1
28 reps2
38 reps3
Biceps
Alternate Biceps Curl
Bicep 8kg hantel 8pva
Biceps
Set
KG
Reps
1
8
8
2
8
8
3
8
8
Hammer Curl (Dumbbell)
Bicep
18 reps1
28 reps2
38 reps3
BicepsForearms
Hammer Curl (Dumbbell)
Bicep
BicepsForearms
Set
KG
Reps
1
8
8
2
8
8
3
8
8
Triceps Pushdown
Tricep
110 reps1
210 reps2
310 reps3
Triceps
Triceps Pushdown
Tricep
Triceps
Set
KG
Reps
1
25
10
2
25
10
3
30
10
Shoulder Press (Dumbbell)
7kg hantel
18 reps1
28 reps2
37 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
7kg hantel
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
7
8
2
7
8
3
7
7
Dumbbell Row
110 reps1
210 reps2
310 reps3
Upper BackLats
Dumbbell Row
Upper BackLats
Set
KG
Reps
1
8
10
2
8
10
3
8
10
Seated Palms Up Wrist Curl
Armar
110 reps1
210 reps2
310 reps3
Forearms
Seated Palms Up Wrist Curl
Armar
Forearms
Set
KG
Reps
1
5
10
2
5
10
3
5
10
Over Bench Wrist Curl
5 kg hantel
18 reps1
28 reps2
36 reps3
Forearms
Over Bench Wrist Curl
5 kg hantel
Forearms
Set
KG
Reps
1
5
8
2
5
8
3
5
6
Lying Leg Raise
110 reps1
210 reps2
310 reps3
Abs
Lying Leg Raise
Abs
Set
Reps
1
10
2
10
3
10
Heel Taps
20 pvs (på varje sida)
120 reps1
220 reps2
320 reps3
AbsObliques
Heel Taps
20 pvs (på varje sida)
AbsObliques
Set
Reps
1
20
2
20
3
20
