arms day
Body Heatmap
Target Muscles
Preacher Curl (Machine)
y
110 reps1
210 reps2
38 reps3
46 reps4
Biceps
Preacher Curl (Machine)
y
Biceps
Set
KG
Reps
1
20
10
2
40
10
3
50
8
4
50
6
Bicep Curl (Barbell)
110 reps1
28 reps2
36 reps3
46 reps4
Biceps
Bicep Curl (Barbell)
Biceps
Set
KG
Reps
1
5
10
2
10
8
3
15
6
4
15
6
Cross Body Hammer Curl
112 reps1
212 reps2
310 reps3
BicepsForearms
Cross Body Hammer Curl
BicepsForearms
Set
KG
Reps
1
10
12
2
15
12
3
20
10
Bicep Curl (Cable)
112 reps1
212 reps2
39 reps3
46 reps4
Biceps
Bicep Curl (Cable)
Biceps
Set
KG
Reps
1
30
12
2
30
12
3
35
9
4
40
6
Triceps Pushdown
112 reps1
212 reps2
310 reps3
48 reps4
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
30
12
2
30
12
3
35
10
4
45
8
Overhead Triceps Extension (Cable)
110 reps1
210 reps2
39 reps3
48 reps4
Triceps
Overhead Triceps Extension (Cable)
Triceps
Set
KG
Reps
1
30
10
2
30
10
3
35
9
4
40
8
Triceps Dip
112 reps1
210 reps2
310 reps3
TricepsChest
Triceps Dip
TricepsChest
Set
Reps
1
12
2
10
3
10
Incline Bench Press (Smith Machine)
110 reps1
210 reps2
38 reps3
ChestFront DeltsTriceps
Incline Bench Press (Smith Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
20
10
2
30
10
3
35
8
Lateral Raise (Dumbbell)
18 reps1
28 reps2
38 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
7.5
8
2
7.5
8
3
7.5
8
Shoulder Press (Dumbbell)
112 reps1
210 reps2
37 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
15
12
2
20
10
3
25
7
Face Pull
112 reps1
210 reps2
38 reps3
Rear DeltsUpper Back
Face Pull
Rear DeltsUpper Back
Set
KG
Reps
1
25
12
2
25
10
3
30
8
Single Arm Lateral Raise (Cable)
110 reps1
210 reps2
38 reps3
Side Delts
Single Arm Lateral Raise (Cable)
Side Delts
Set
KG
Reps
1
10
10
2
10
10
3
10
8
Behind the Back Bicep Wrist Curl (Barbell)
110 reps1
28 reps2
Forearms
Behind the Back Bicep Wrist Curl (Barbell)
Forearms
Set
KG
Reps
1
30
10
2
30
8
Over Bench Wrist Curl
112 reps1
210 reps2
38 reps3
Forearms
Over Bench Wrist Curl
Forearms
Set
KG
Reps
1
7.5
12
2
10
10
3
10
8
Seated Palms Up Wrist Curl
112 reps1
210 reps2
38 reps3
Forearms
Seated Palms Up Wrist Curl
Forearms
Set
KG
Reps
1
15
12
2
20
10
3
20
8
