Arm and Shoulders
Body Heatmap
Target Muscles
Bicep Curl (Dumbbell)
110 reps1
210 reps2
310 reps3
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
5
10
2
5
10
3
5
10
Triceps Pushdown
rope
112 reps1
212 reps2
312 reps3
Triceps
Triceps Pushdown
rope
Triceps
Set
KG
Reps
1
10
12
2
10
12
3
10
12
Face Pull
112 reps1
212 reps2
312 reps3
Rear DeltsUpper Back
Face Pull
Rear DeltsUpper Back
Set
KG
Reps
1
10
12
2
10
12
3
10
12
Lat Pulldown - Close Grip
112 reps1
212 reps2
312 reps3
LatsUpper Back
Lat Pulldown - Close Grip
LatsUpper Back
Set
KG
Reps
1
20
12
2
20
12
3
20
12
Shoulder Press (Dumbbell)
112 reps1
212 reps2
312 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
5
12
2
5
12
3
5
12
Lateral Raise (Dumbbell)
112 reps1
212 reps2
312 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
3
12
2
3
12
3
3
12
Triceps Extension (Dumbbell)
112 reps1
212 reps2
312 reps3
Triceps
Triceps Extension (Dumbbell)
Triceps
Set
KG
Reps
1
6
12
2
6
12
3
6
12
Cross Body Hammer Curl
110 reps1
210 reps2
310 reps3
BicepsForearms
Cross Body Hammer Curl
BicepsForearms
Set
KG
Reps
1
5
10
2
5
10
3
5
10
Kettlebell Goblet Squat
115 reps1
215 reps2
315 reps3
QuadsGlutes
Kettlebell Goblet Squat
QuadsGlutes
Set
KG
Reps
1
6
15
2
6
15
3
6
15
Bench Press (Dumbbell)
1-1
ChestTricepsFront Delts
Bench Press (Dumbbell)
ChestTricepsFront Delts
Set
KG
Reps
1
-
-
