Shoulders, Arms & Legs
Body Heatmap
Target Muscles
Seated Shoulder Press (Machine)
112 reps1
210 reps2
38 reps3
44 reps4
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
20
12
2
38.8
10
3
45.5
8
4
50
4
Seated Row (Machine)
110 reps1
210 reps2
38 reps3
44 reps4
5-5
Upper BackLats
Seated Row (Machine)
Upper BackLats
Set
KG
Reps
1
50
10
2
72.5
10
3
87.5
8
4
110
4
5
-
-
Chest Fly (Machine)
110 repsW
210 reps2
36 reps3
42 reps4
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
W
57.5
10
2
65
10
3
87.5
6
4
92
2
Rear Delt Reverse Fly (Machine)
18 reps1
26 reps2
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
Rear DeltsUpper Back
Set
KG
Reps
1
47.5
8
2
57.5
6
Hammer Curl (Dumbbell)
112 reps1
210 reps2
310 reps3
410 reps4
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
7
12
2
8
10
3
9
10
4
10
10
21s Bicep Curl
121 reps1
221 reps2
Biceps
21s Bicep Curl
Biceps
Set
KG
Reps
1
15
21
2
17.5
21
Triceps Pushdown
112 reps1
210 reps2
38 reps3
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
18.3
12
2
28.8
10
3
36.3
8
Overhead Triceps Extension (Cable)
110 reps1
210 reps2
Triceps
Overhead Triceps Extension (Cable)
Triceps
Set
KG
Reps
1
13.8
10
2
16.3
10
Leg Extension (Machine)
110 repsW
210 reps2
38 reps3
44 reps4
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
W
57.5
10
2
72.5
10
3
90.3
8
4
110
4
Seated Leg Curl (Machine)
110 repsW
28 reps2
38 reps3
46 reps4
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
W
50
10
2
65
8
3
83.8
8
4
102.5
6
