lower with arms
Body Heatmap
Target Muscles
Hammer Curl (Dumbbell)
18-10 reps1
28-10 reps2
38-10 reps3
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Range
1
16
-
2
16
-
3
16
-
Triceps Pushdown
18-10 reps1
28-10 reps2
38-10 reps3
Triceps
Triceps Pushdown
Triceps
Set
KG
Range
1
18
-
2
18
-
3
18
-
Leg Extension (Machine)
18-10 reps1
28-10 reps2
38-10 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Range
1
60
-
2
70
-
3
80
-
Seated Leg Curl (Machine)
18-10 reps1
28-10 reps2
38-10 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Range
1
45
-
2
45
-
3
45
-
Leg Press Horizontal (Machine)
18-10 reps1
28-10 reps2
38-10 reps3
QuadsGlutesHamstrings
Leg Press Horizontal (Machine)
QuadsGlutesHamstrings
Set
KG
Range
1
110
-
2
110
-
3
100
-
Hip Adduction (Machine)
18-10 reps1
28-10 reps2
38-10 reps3
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Range
1
30
-
2
37
-
3
40
-
Hip Abduction (Machine)
18-10 reps1
28-10 reps2
38-10 reps3
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Range
1
31
-
2
31
-
3
30
-
