drag armar b (lateral plus leg raise samma)
Body Heatmap
Target Muscles
Dumbbell Row
18-12 reps1
28-12 reps2
38-12 reps3
48-12 reps4
Upper BackLats
Dumbbell Row
Upper BackLats
Set
KG
Range
1
6
-
2
6
-
3
6
-
4
6
-
Bench Press (Barbell)
110-15 reps1
210-15 reps2
310-15 reps3
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Range
1
23
-
2
23
-
3
23
-
EZ Barbell Preacher Curl
110-12 reps1
210-12 reps2
310-12 reps3
410-12 reps4
Biceps
EZ Barbell Preacher Curl
Biceps
Set
KG
Range
1
12
-
2
12
-
3
12
-
4
12
-
Lying Leg Curl (Machine)
110-15 reps1
210-15 reps2
310-15 reps3
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Range
1
15
-
2
15
-
3
15
-
Leg Extension (Machine)
116.75 kgF
216.75 kgF
316.75 kgF
Quads
Leg Extension (Machine)
Quads
Set
KG
Range
F
16.8
-
F
16.8
-
F
16.8
-
Lateral Raise (Dumbbell)
10 repsF
20 repsF
30 repsF
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
F
3
-
F
3
-
F
3
-
