Arm day
Body Heatmap
Target Muscles
Lateral Raise (Machine)
112 reps1
212 reps2
Side Delts
Lateral Raise (Machine)
Side Delts
Set
KG
Reps
1
10
12
2
10
12
Cable Incline Skull Crusher
19 reps1
29 reps2
Triceps
Cable Incline Skull Crusher
Triceps
Set
KG
Reps
1
55
9
2
55
9
Triceps Pushdown
1-1
2-2
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
-
-
2
-
-
Cable One Arm Biceps Curl
1-1
2-2
Biceps
Cable One Arm Biceps Curl
Biceps
Set
KG
Reps
1
-
-
2
-
-
Hammer Curl (Cable)
1-1
2-2
BicepsForearms
Hammer Curl (Cable)
BicepsForearms
Set
KG
Reps
1
-
-
2
-
-
Reverse Curl
1-1
2-2
3-3
ForearmsBiceps
Reverse Curl
ForearmsBiceps
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Seated Palms Up Wrist Curl
1-1
Forearms
Seated Palms Up Wrist Curl
Forearms
Set
KG
Reps
1
-
-
Cable Crunch
110 reps1
210 reps2
Abs
Cable Crunch
Abs
Set
KG
Reps
1
45
10
2
45
10
