upper body
Body Heatmap
Target Muscles
Bicep Curl (Suspension)
warm up
110 reps1
210 reps2
Biceps
Bicep Curl (Suspension)
warm up
Biceps
Set
Reps
1
10
2
10
Seated Cable Row - V Grip (Cable)
112 reps1
212 reps2
312 reps3
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
1
50
12
2
50
12
3
50
12
Chest Fly (Machine)
112 reps1
210 reps2
310 reps3
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
1
50
12
2
50
10
3
50
10
Chest Press (Machine)
seat 6 arms 1
112 reps1
212 reps2
312 reps3
ChestFront DeltsTriceps
Chest Press (Machine)
seat 6 arms 1
ChestFront DeltsTriceps
Set
KG
Reps
1
31.3
12
2
31.3
12
3
31.3
12
Triceps Pushdown
112 reps1
210 reps2
38 reps3
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
17.5
12
2
17.5
10
3
17.5
8
Bicep Curl (Cable)
112 reps1
212 reps2
312 reps3
Biceps
Bicep Curl (Cable)
Biceps
Set
KG
Reps
1
17.5
12
2
17.5
12
3
17.5
12
Hammer Curl (Cable)
112 reps1
212 reps2
312 reps3
BicepsForearms
Hammer Curl (Cable)
BicepsForearms
Set
KG
Reps
1
17.5
12
2
17.5
12
3
17.5
12
Triceps Kickback (Dumbbell)
112 reps1
212 reps2
312 reps3
Triceps
Triceps Kickback (Dumbbell)
Triceps
Set
KG
Reps
1
10
12
2
10
12
3
10
12
Lateral Raise (Dumbbell)
110 reps1
210 reps2
310 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
6
10
2
6
10
3
6
10
Seated Incline Curl
18 reps1
28 reps2
38 reps3
Biceps
Seated Incline Curl
Biceps
Set
KG
Reps
1
12
8
2
12
8
3
12
8
Overhead Triceps Extension (Cable)
112 reps1
212 reps2
312 reps3
Triceps
Overhead Triceps Extension (Cable)
Triceps
Set
KG
Reps
1
17.5
12
2
17.5
12
3
17.5
12
Straight Arm Lat Pulldown (Cable)
112 reps1
212 reps2
312 reps3
Lats
Straight Arm Lat Pulldown (Cable)
Lats
Set
KG
Reps
1
17.5
12
2
17.5
12
3
21.5
12
Pullover (Dumbbell)
112 reps1
212 reps2
312 reps3
LatsChest
Pullover (Dumbbell)
LatsChest
Set
KG
Reps
1
12
12
2
12
12
3
12
12
Bent Over Row (Dumbbell)
110 reps1
210 reps2
310 reps3
Upper BackLats
Bent Over Row (Dumbbell)
Upper BackLats
Set
KG
Reps
1
10
10
2
10
10
3
10
10
