arm/shoulders
Body Heatmap
Target Muscles
Shoulder Press (Dumbbell)
110 reps1
210 reps2
310 reps3
49 reps4
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
10
10
2
10
10
3
10
10
4
10
9
Lateral Raise (Dumbbell)
19 reps1
29 reps2
39 reps3
410 reps4
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
6
9
2
6
9
3
6
9
4
6
10
Dumbbell Row
112 reps1
210 reps2
310 reps3
410 reps4
Upper BackLats
Dumbbell Row
Upper BackLats
Set
KG
Reps
1
10
12
2
12
10
3
12
10
4
12
10
Bicep Curl (Dumbbell)
17 reps1
27 reps2
37 reps3
47 reps4
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
8
7
2
8
7
3
8
7
4
8
7
Single Arm Tricep Extension (Dumbbell)
two handed bigger weight
112 reps1
210 reps2
310 reps3
410 reps4
Triceps
Single Arm Tricep Extension (Dumbbell)
two handed bigger weight
Triceps
Set
KG
Reps
1
12
12
2
12
10
3
12
10
4
12
10
Hammer Curl (Dumbbell)
19 reps1
28 reps2
38 reps3
48 reps4
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
8
9
2
8
8
3
8
8
4
8
8
Elliptical Trainer
106:001
QuadsHamstringsGlutesCalves
Elliptical Trainer
QuadsHamstringsGlutesCalves
Set
Time
1
-
Straight Leg Raise
130 reps1
230 reps2
Abs
Straight Leg Raise
Abs
Set
Reps
1
30
2
30
