Gympal

    new 1

    jason santoro
    jason santoro

    Body Heatmap

    Target Muscles

    Seated Shoulder Press (Machine)

    1-1
    Front DeltsSide DeltsTriceps

    Lateral Raise (Dumbbell)

    1-1
    Side Delts

    Shoulder Press (Dumbbell)

    1-1
    Front DeltsSide DeltsTriceps

    Rear Delt Reverse Fly (Machine)

    1-1
    Rear DeltsUpper Back

    Face Pull

    1-1
    Rear DeltsUpper Back

    Lateral Raise (Cable)

    1-1
    Side Delts

    Rear Delt Reverse Fly (Cable)

    1-1
    Rear DeltsUpper Back

    Lateral Raise (Machine)

    1-1
    Side Delts

    Standing Military Press (Barbell)

    1-1
    Front DeltsSide DeltsTriceps

    Seated Lateral Raise (Dumbbell)

    1-1
    Side Delts

    Shoulder Press (Machine Plates)

    1-1
    Front DeltsSide DeltsTriceps

    Rear Delt Reverse Fly (Dumbbell)

    1-1
    Rear DeltsUpper Back

    Overhead Press (Dumbbell)

    1-1
    Front DeltsSide DeltsTriceps

    Overhead Press (Barbell)

    1-1
    Front DeltsSide DeltsTriceps

    Front Raise (Dumbbell)

    1-1
    Front Delts

    Front Raise (Barbell)

    1-1
    Front Delts

    Arnold Press (Dumbbell)

    1-1
    Front DeltsSide DeltsTriceps

    Plate Front Raise

    1-1
    Front Delts

    Upright Row (Dumbbell)

    1-1
    Side DeltsUpper Traps

    Upright Row (Cable)

    1-1
    Side DeltsUpper Traps

    Single Arm Landmine Press (Barbell)

    1-1
    Front DeltsTricepsChest

    Upright Row (Barbell)

    1-1
    Side DeltsUpper Traps

    Seated Overhead Press (Dumbbell)

    1-1
    Front DeltsSide DeltsTriceps

    Chest Supported Y Raise (Dumbbell)

    1-1
    Rear DeltsUpper Back

    Front Raise (Cable)

    1-1
    Front Delts

    Bench Press (Barbell)

    1-1
    ChestTricepsFront Delts

    Incline Bench Press (Dumbbell)

    1-1
    ChestFront DeltsTriceps

    Chest Press (Machine)

    1-1
    ChestFront DeltsTriceps

    Chest Fly (Machine)

    1-1
    Chest

    Butterfly (Pec Deck)

    1-1
    Chest

    Incline Bench Press (Smith Machine)

    1-1
    ChestFront DeltsTriceps

    Standing Cable Fly

    1-1
    ChestFront Delts

    Iso-Lateral Chest Press (Machine)

    1-1
    ChestFront DeltsTriceps

    Bench Press (Dumbbell)

    1-1
    ChestTricepsFront Delts

    Bench Press (Smith Machine)

    1-1
    ChestTricepsFront Delts

    Incline Chest Press (Machine)

    1-1
    ChestFront DeltsTriceps

    Low Cable Fly Crossovers

    1-1
    Chest

    Seated Chest Flys (Cable)

    1-1
    Chest

    Bench Press - Wide Grip (Barbell)

    1-1
    ChestTricepsFront Delts

    Decline Bench Press (Barbell)

    1-1
    ChestTriceps

    Push Up

    1-1
    ChestTricepsFront Delts

    Chest Dip

    1-1
    ChestTriceps

    Incline Chest Fly (Dumbbell)

    1-1
    Chest

    Cable Middle Fly

    1-1
    Chest

    Incline Bench Press (Barbell)

    1-1
    ChestFront DeltsTriceps

    Lever Lying Chest Press

    1-1
    ChestTricepsFront Delts

    Chest Fly (Dumbbell)

    1-1
    Chest

    Decline Bench Press (Dumbbell)

    1-1
    ChestTriceps

    Dumbbell Squeeze Press

    1-1
    ChestTriceps

    Incline Push Ups

    1-1
    ChestTricepsFront Delts

    Single Arm Cable Crossover

    1-1
    Chest

    Decline Bench Press (Smith Machine)

    1-1
    ChestTriceps

    Hex Press (Dumbbell)

    1-1
    ChestTriceps

    Chest Dip (Assisted)

    1-1
    ChestTriceps

    Decline Bench Press (Machine)

    1-1
    ChestTriceps

    Decline Chest Fly (Dumbbell)

    1-1
    Chest

    Lever Incline Hammer Chest Press

    1-1
    ChestFront DeltsTriceps

    Feet Up Bench Press (Barbell)

    1-1
    ChestTricepsFront Delts

    Hammer Curl (Dumbbell)

    1-1
    BicepsForearms

    Bicep Curl (Dumbbell)

    1-1
    Biceps

    Preacher Curl (Machine)

    1-1
    Biceps

    Cable One Arm Biceps Curl

    1-1
    Biceps

    Bicep Curl (Barbell)

    1-1
    Biceps

    Seated Incline Curl

    1-1
    Biceps

    Bicep Curl (Cable)

    1-1
    Biceps

    Dumbbell Standing One Arm Curl

    1-1
    Biceps

    EZ Bar Biceps Curl

    1-1
    Biceps

    Hammer Curl (Cable)

    1-1
    BicepsForearms

    Reverse Curl (Barbell)

    1-1
    ForearmsBiceps

    Preacher Curl (Dumbbell)

    1-1
    Biceps

    Preacher Curl (Barbell)

    1-1
    Biceps

    Cross Body Hammer Curl

    1-1
    BicepsForearms

    Alternate Biceps Curl

    1-1
    Biceps

    Single Arm Curl (Cable)

    1-1
    Biceps

    Behind the Back Curl (Cable)

    1-1
    Biceps

    EZ Barbell Preacher Curl

    1-1
    Biceps

    Bicep Curl (Machine)

    1-1
    Biceps

    Rope Cable Curl

    1-1
    BicepsForearms

    Dumbbell Preacher Curl (Turned Torso)

    1-1
    Biceps

    Reverse Curl (Dumbbell)

    1-1
    ForearmsBiceps

    Dumbbell One Arm Hammer Preacher Curl

    1-1
    BicepsForearms

    21s Bicep Curl

    1-1
    Biceps

    Concentration Curl

    1-1
    Biceps

    Bicep Curl (Suspension)

    1-1
    Biceps

    Reverse Grip Concentration Curl

    1-1
    BicepsForearms

    Zottman Curl (Dumbbell)

    1-1
    BicepsForearms

    Drag Curl

    1-1
    Biceps

    Pinwheel Curl (Dumbbell)

    1-1
    BicepsForearms

    Spider Curl (Dumbbell)

    1-1
    Biceps

    Plate Curl

    1-1
    BicepsForearms

    Spider Curl (Barbell)

    1-1
    Biceps

    Waiter Curl (Dumbbell)

    1-1
    BicepsForearms

    Overhead Curl (Cable)

    1-1
    Biceps

    Triceps Pushdown

    1-1
    Triceps

    Single Arm Triceps Pushdown (Cable)

    1-1
    Triceps

    Overhead Triceps Extension (Cable)

    1-1
    Triceps

    Triceps Rope Pushdown

    1-1
    Triceps

    Seated Dip Machine

    1-1
    TricepsChest

    JM Press (Barbell)

    1-1
    TricepsChest

    Triceps Extension (Dumbbell)

    1-1
    Triceps

    Skullcrusher (Barbell)

    1-1
    Triceps

    Triceps Extension (Cable)

    1-1
    Triceps

    Triceps Pressdown

    1-1
    Triceps

    Incline Triceps Extension

    1-1
    Triceps

    Triceps Dip

    1-1
    TricepsChest

    Lever Triceps Extension

    1-1
    Triceps

    Single Arm Tricep Extension (Dumbbell)

    1-1
    Triceps

    Skullcrusher (Dumbbell)

    1-1
    Triceps

    Triceps Kickback (Dumbbell)

    1-1
    Triceps

    Triceps Dip (Assisted)

    1-1
    TricepsChest

    Triceps Kickback (Cable)

    1-1
    Triceps

    Cable Incline Skull Crusher

    1-1
    Triceps

    Bench Press - Close Grip (Barbell)

    1-1
    TricepsChest

    Seated Triceps Press

    1-1
    Triceps

    Wide-Elbow Triceps Press (Dumbbell)

    1-1
    TricepsChest

    Triceps Extension (Barbell)

    1-1
    Triceps

    Lat Pulldown (Cable)

    1-1
    LatsUpper Back

    Seated Cable Row - V Grip (Cable)

    1-1
    Upper BackLats

    Back Extension (Weighted Hyperextension)

    1-1
    Lower BackGlutesHamstrings

    Single Arm Cable Row

    1-1
    Upper BackLats

    Iso-Lateral High Row (Machine)

    1-1
    Upper BackLats

    Seated Cable Row - Bar Wide Grip

    1-1
    Upper BackLats

    Pull Up

    1-1
    LatsUpper Back

    Lat Pulldown - Close Grip

    1-1
    LatsUpper Back

    Iso-Lateral Low Row

    1-1
    Upper BackLats

    Lat Pulldown (Machine)

    1-1
    LatsUpper Back

    Iso-Lateral Row (Machine)

    1-1
    Upper BackLats

    Dumbbell Row

    1-1
    Upper BackLats

    T Bar Row

    1-1
    Upper BackLats

    Pullover (Machine)

    1-1
    LatsChest

    Bent Over Row (Barbell)

    1-1
    Upper BackLats

    Shrug (Dumbbell)

    1-1
    Upper Traps

    Seated Cable Row - Bar Grip

    1-1
    Upper BackLats

    Seated Row (Machine)

    1-1
    Upper BackLats

    Bent Over Row (Dumbbell)

    1-1
    Upper BackLats

    Straight Arm Lat Pulldown (Cable)

    1-1
    Lats

    Lever Lying Banded T-bar Row

    1-1
    Upper BackLats

    Cable Single Arm High Row with Chest Support

    1-1
    Upper BackLats

    Smith Bent Over Row

    1-1
    Upper BackLats

    Shrug (Smith Machine)

    1-1
    Upper Traps

    Shrug (Barbell)

    1-1
    Upper Traps

    Cable Kneeling One Arm Lat Pulldown

    1-1
    LatsUpper Back

    Reverse Grip Lat Pulldown (Cable)

    1-1
    LatsBiceps

    Pendlay Row (Barbell)

    1-1
    Upper BackLats

    Cable Bent Over Row

    1-1
    Upper BackLats

    Chest Supported Incline Row (Dumbbell)

    1-1
    Upper BackLats

    Chin Up

    1-1
    LatsUpper BackBiceps

    Lever Shrug

    1-1
    Upper Traps

    Vertical Traction (Machine)

    1-1
    LatsUpper Back

    Rack Pull

    1-1
    Upper BackLower BackHamstringsGlutesForearms

    Decline Shrug

    1-1
    Upper Traps

    Shrug (Cable)

    1-1
    Upper Traps

    Rope Straight Arm Pulldown

    1-1
    Lats

    Landmine Row

    1-1
    Upper BackLats

    Cable Lying Shrug

    1-1
    Upper Traps

    Low Row (Suspension)

    1-1
    Upper BackLats

    Trap Bar Shrug

    1-1
    Upper Traps

    Barbell Seated Shrug

    1-1
    Upper Traps

    Decline Crunch (Weighted)

    1-1
    Abs

    Cable Crunch

    1-1
    Abs

    Straight Leg Raise

    1-1
    Abs

    Russian Twist (Weighted)

    1-1
    ObliquesAbs

    Side Bend (Dumbbell)

    1-1
    Obliques

    Decline Crunch

    1-1
    Abs

    Crunch

    1-1
    Abs

    Hanging Leg Raise

    1-1
    Abs

    Dragon Flag

    1-1
    AbsLats

    Cable Twist (Up to down)

    1-1
    ObliquesAbs

    Knee Raise Parallel Bars

    1-1
    Abs

    Cable Core Palloff Press

    1-1
    ObliquesAbs

    Seated Leg Raise

    1-1
    Abs

    Cable Twist (Down to up)

    1-1
    ObliquesAbs

    Landmine 180

    1-1
    ObliquesAbsSide Delts

    Leg Extension (Machine)

    1-1
    Quads

    Leg Press (Machine)

    1-1
    QuadsGlutesHamstrings

    Squat (Barbell)

    1-1
    QuadsGlutesHamstrings

    Hack Squat (Machine)

    1-1
    QuadsGlutes

    Leg Press Horizontal (Machine)

    1-1
    QuadsGlutesHamstrings

    Goblet Squat

    1-1
    QuadsGlutes

    Single Leg Press (Machine)

    1-1
    QuadsGlutes

    Lunge (Dumbbell)

    1-1
    QuadsGlutesHamstrings

    Squat (Machine)

    1-1
    QuadsGlutesHamstrings

    Sled 45° Single Leg Press

    1-1
    QuadsGlutesHamstrings

    Squat (Dumbbell)

    1-1
    QuadsGlutesHamstrings

    Front Squat

    1-1
    QuadsGlutesHamstrings

    Sumo Deadlift

    1-1
    GlutesHamstringsQuadsLower BackAdductors

    Seated Leg Curl (Machine)

    1-1
    HamstringsCalves

    Lying Leg Curl (Machine)

    1-1
    HamstringsCalves

    Romanian Deadlift (Barbell)

    1-1
    HamstringsGlutesLower Back

    Romanian Deadlift (Dumbbell)

    1-1
    HamstringsGlutesLower Back

    Good Morning (Barbell)

    1-1
    HamstringsGlutesLower Back

    Straight Leg Deadlift

    1-1
    HamstringsGlutesLower Back

    Glute Ham Raise

    1-1
    HamstringsGlutes

    Barbell Stiff Legged Deadlift

    1-1
    HamstringsGlutesLower Back

    Smith Stiff Legged Deadlift

    1-1
    HamstringsGlutesLower Back

    Standing Calf Raise (Machine)

    1-1
    Calves

    Calf Extension (Machine)

    1-1
    Calves

    Calf Press (Machine)

    1-1
    Calves

    Standing Calf Raise

    1-1
    Calves

    Standing Calf Raise (Dumbbell)

    1-1
    Calves

    Standing Calf Raise (Smith)

    1-1
    Calves

    Standing Calf Raise (Barbell)

    1-1
    Calves

    Dumbbell Seated Calf Raise

    1-1
    Calves

    Single Leg Standing Calf Raise (Barbell)

    1-1
    Calves

    Hip Abduction (Machine)

    1-1
    AbductorsGlutes

    Hip Adduction (Machine)

    1-1
    Adductors

    Hip Thrust (Machine)

    1-1
    GlutesHamstrings

    Deadlift (Barbell)

    1-1
    GlutesHamstringsLower BackUpper BackQuads

    Hip Thrust (Barbell)

    1-1
    GlutesHamstrings

    Standing Cable Glute Kickbacks

    1-1
    GlutesHamstrings

    Rear Kick (Machine)

    1-1
    GlutesHamstrings

    Deadlift (Smith Machine)

    1-1
    GlutesHamstringsLower BackUpper BackQuads

    Hip Thrust (Smith Machine)

    1-1
    GlutesHamstrings

    Deadlift (Trap bar)

    1-1
    GlutesHamstringsQuadsLower BackUpper Back

    Deadlift (Dumbbell)

    1-1
    GlutesHamstringsLower BackUpper BackQuads

    Hip Thrust

    1-1
    GlutesHamstrings

    Cable Pull Through

    1-1
    GlutesHamstrings

    Glute Kickback (Machine)

    1-1
    GlutesHamstrings

    Single Leg Hip Thrust (Dumbbell)

    1-1
    GlutesHamstrings

    Partial Glute Bridge (Barbell)

    1-1
    GlutesHamstrings

    Over Bench Wrist Curl

    1-1
    Forearms

    Behind the Back Bicep Wrist Curl (Barbell)

    1-1
    Forearms

    Seated Palms Up Wrist Curl

    1-1
    Forearms

    Seated Wrist Extension (Barbell)

    1-1
    Forearms

    Barbell Reverse Curl

    1-1
    ForearmsBiceps

    Reverse Curl

    1-1
    ForearmsBiceps

    Wrist Roller

    1-1
    Forearms

    Cable Reverse One Arm Curl

    1-1
    ForearmsBiceps

    Cable Standing Back Wrist Curl

    1-1
    Forearms

    Cable Standing Wrist Curl

    1-1
    Forearms

    Dumbbell Standing Reverse Curl Rotate

    1-1
    ForearmsBiceps

    Smith Standing Back Wrist Curl

    1-1
    Forearms

    Treadmill

    1::1
    QuadsHamstringsCalvesGlutes

    Stair Machine

    1::1
    QuadsGlutesCalves

    Stair Machine (Floors)

    1-1
    QuadsGlutesCalves

    Air Bike

    1::1
    QuadsHamstringsCalvesGlutes

    Rowing Machine

    1::1
    Upper BackLatsQuadsBiceps

    Stair Machine (Steps)

    1-1
    QuadsGlutesCalves

    Elliptical Trainer

    1::1
    QuadsHamstringsGlutesCalves

    Landmine Squat and Press

    1-1
    QuadsFront DeltsTricepsGlutes

    Squat Row

    1-1
    QuadsUpper BackGlutesLats

    Lying Neck Curls (Weighted)

    1-1
    Neck

    Lying Neck Curls

    1-1
    Neck

    Lying Neck Extension

    1-1
    Neck

    Lying Neck Extension (Weighted)

    1-1
    Neck