upper body
Body Heatmap
Target Muscles
Lateral Raise (Dumbbell)
16 reps1
26 reps2
36 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
4
6
2
4
6
3
4
6
Incline Bench Press (Dumbbell)
110 reps1
210 reps2
310 reps3
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
6
10
2
6
10
3
6
10
Hammer Curl (Dumbbell)
110 reps1
210 reps2
310 reps3
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
7
10
2
7
10
3
7
10
Treadmill
14500 km · 06:001
QuadsHamstringsCalvesGlutes
Treadmill
QuadsHamstringsCalvesGlutes
Set
KM
Duration
1
4500
-
Chest Press (Machine)
110 reps1
210 reps2
310 reps3
ChestFront DeltsTriceps
Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
40
10
2
40
10
3
40
10
Bicep Curl (Dumbbell)
110 reps1
210 reps2
310 reps3
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
7
10
2
7
10
3
7
10
Triceps Extension (Dumbbell)
110 reps1
210 reps2
310 reps3
Triceps
Triceps Extension (Dumbbell)
Triceps
Set
KG
Reps
1
5
10
2
5
10
3
6
10
Lat Pulldown (Machine)
16 reps1
26 reps2
36 reps3
LatsUpper Back
Lat Pulldown (Machine)
LatsUpper Back
Set
KG
Reps
1
75
6
2
75
6
3
75
6
Seated Row (Machine)
16 reps1
26 reps2
36 reps3
Upper BackLats
Seated Row (Machine)
Upper BackLats
Set
KG
Reps
1
80
6
2
80
6
3
80
6
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
Pull Up (Assisted)
110 reps1
210 reps2
310 reps3
LatsUpper Back
Pull Up (Assisted)
LatsUpper Back
Set
-KG
Reps
1
60
10
2
60
10
3
60
10
Sit Up
125 reps1
Abs
Sit Up
Abs
Set
Reps
1
25
Triceps Rope Pushdown
110 reps1
210 reps2
310 reps3
Triceps
Triceps Rope Pushdown
Triceps
Set
KG
Reps
1
20
10
2
20
10
3
20
10
Incline Chest Press (Machine)
16 reps1
26 reps2
36 reps3
ChestFront DeltsTriceps
Incline Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
55
6
2
55
6
3
55
6
