body pump
Body Heatmap
Target Muscles
Incline Bench Press (Dumbbell)
18 repsF
28 repsF
38 repsF
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
RPE
F
14
8
-
F
14
8
6
F
14
8
-
Chest Fly (Dumbbell)
18 reps1
28 reps2
37 reps3
Chest
Chest Fly (Dumbbell)
Chest
Set
KG
Reps
1
10
8
2
10
8
3
10
7
Around The World
16 reps1
25 reps2
38 reps3
ChestSide Delts
Around The World
ChestSide Delts
Set
KG
Reps
1
10
6
2
10
5
3
10
8
Dumbbell Row
110 reps1
28 reps2
38 reps3
Upper BackLats
Dumbbell Row
Upper BackLats
Set
KG
Reps
1
22
10
2
22
8
3
20
8
Hammer Curl (Dumbbell)
18 reps1
28 reps2
38 reps3
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
14
8
2
14
8
3
14
8
Lateral Raise (Dumbbell)
16 reps1
26 reps2
36 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
8
6
2
8
6
3
8
6
Shoulder Press (Dumbbell)
16 reps1
26 reps2
36 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
RPE
1
16
6
8
2
16
6
6
3
16
6
8
Cable One Arm Biceps Curl
16 reps1
26 reps2
36 reps3
Biceps
Cable One Arm Biceps Curl
Biceps
Set
KG
Reps
1
16
6
2
16
6
3
16
6
Bent Over Row (Dumbbell)
16 reps1
26 reps2
36 reps3
Upper BackLats
Bent Over Row (Dumbbell)
Upper BackLats
Set
KG
Reps
1
20
6
2
20
6
3
20
6
Chest Supported Incline Row (Dumbbell)
16 reps1
26 reps2
36 reps3
Upper BackLats
Chest Supported Incline Row (Dumbbell)
Upper BackLats
Set
KG
Reps
1
20
6
2
20
6
3
20
6
Side Bend (Dumbbell)
18 reps1
28 reps2
38 reps3
Obliques
Side Bend (Dumbbell)
Obliques
Set
KG
Reps
1
14
8
2
14
8
3
14
8
Landmine 180
18 reps1
28 reps2
38 reps3
ObliquesAbsSide Delts
Landmine 180
ObliquesAbsSide Delts
Set
KG
Reps
1
40
8
2
40
8
3
40
8
Seated Cable Row - Bar Grip
112 reps1
212 reps2
38 reps3
Upper BackLats
Seated Cable Row - Bar Grip
Upper BackLats
Set
KG
Reps
1
30
12
2
30
12
3
30
8
