shoulders (dumbells)
Body Heatmap
Target Muscles
Lateral Raise (Dumbbell)
112 reps1
210 reps2
310 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
5
12
2
5
10
3
5
10
Shoulder Press (Dumbbell)
110 reps1
210 reps2
310 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
5
10
2
5
10
3
5
10
Rear Delt Reverse Fly (Dumbbell)
110 reps1
210 reps2
310 reps3
Rear DeltsUpper Back
Rear Delt Reverse Fly (Dumbbell)
Rear DeltsUpper Back
Set
KG
Reps
1
3
10
2
3
10
3
3
10
Shrug (Dumbbell)
110 reps1
210 reps2
310 reps3
Upper Traps
Shrug (Dumbbell)
Upper Traps
Set
KG
Reps
1
12
10
2
12
10
3
12
10
