upper body

Rory Mcconachie

Body Heatmap

Target Muscles

Push Up

1-1

ChestTricepsFront Delts

Push Up

ChestTricepsFront Delts

Set

Reps

Floor Press (Dumbbell)

1-1

ChestTriceps

Floor Press (Dumbbell)

ChestTriceps

Set

Reps

Plank Pushup

1-1

ChestTricepsAbs

Plank Pushup

ChestTricepsAbs

Set

Reps

Hammer Curl (Dumbbell)

1-1

BicepsForearms

Hammer Curl (Dumbbell)

BicepsForearms

Set

Reps

Bicep Curl (Dumbbell)

1-1

Biceps

Bicep Curl (Dumbbell)

Biceps

Set

Reps

Kettlebell Curl

1-1

Biceps

Kettlebell Curl

Biceps

Set

Reps

Triceps Extension (Dumbbell)

1-1

Triceps

Triceps Extension (Dumbbell)

Triceps

Set

Reps

Arnold Press (Dumbbell)

1-1

Front DeltsSide DeltsTriceps

Arnold Press (Dumbbell)

Front DeltsSide DeltsTriceps

Set

Reps

Romanian Deadlift (Dumbbell)

1-1

HamstringsGlutesLower Back

Romanian Deadlift (Dumbbell)

HamstringsGlutesLower Back

Set

Reps

Lateral Raise (Dumbbell)

1-1

Side Delts

Lateral Raise (Dumbbell)

Side Delts

Set

Reps

Plank

1::1

Abs

Plank

Abs

Set

Time

Russian Twist (Weighted)

1-1

ObliquesAbs

Russian Twist (Weighted)

ObliquesAbs

Set

Reps

upper body

Body Heatmap

Target Muscles

Push Up

Push Up

Floor Press (Dumbbell)

Floor Press (Dumbbell)

Plank Pushup

Plank Pushup

Hammer Curl (Dumbbell)

Hammer Curl (Dumbbell)

Bicep Curl (Dumbbell)

Bicep Curl (Dumbbell)

Kettlebell Curl

Kettlebell Curl

Triceps Extension (Dumbbell)

Triceps Extension (Dumbbell)

Arnold Press (Dumbbell)

Arnold Press (Dumbbell)

Romanian Deadlift (Dumbbell)

Romanian Deadlift (Dumbbell)

Lateral Raise (Dumbbell)

Lateral Raise (Dumbbell)

Plank

Plank

Russian Twist (Weighted)

Russian Twist (Weighted)

Push Up

Primary Muscles

Secondary Muscles

Equipment