Hombros
Body Heatmap
Target Muscles
Shoulder Press (Dumbbell)
16-8 reps1
26-8 reps2
36-8 reps3
46-8 reps4
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Range
1
10
-
2
12
-
3
14
-
4
14
-
Lateral Raise (Dumbbell)
112-15 reps1
212-15 reps2
312-15 reps3
412-15 reps4
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Range
1
6
-
2
6
-
3
6
-
4
6
-
Rear Delt Reverse Fly (Dumbbell)
112-15 reps1
212-15 reps2
312-15 reps3
412-15 reps4
Rear DeltsUpper Back
Rear Delt Reverse Fly (Dumbbell)
Rear DeltsUpper Back
Set
KG
Range
1
8
-
2
8
-
3
8
-
4
8
-
Face Pull
115-20 reps1
215-20 reps2
315-20 reps3
Rear DeltsUpper Back
Face Pull
Rear DeltsUpper Back
Set
KG
Range
1
15
-
2
15
-
3
15
-
Russian Twist (Weighted)
115 reps1
220 reps2
315 reps3
40 reps4
ObliquesAbs
Russian Twist (Weighted)
ObliquesAbs
Set
KG
Reps
1
50
15
2
50
20
3
50
15
4
-
-
