arms and shoulder
Body Heatmap
Target Muscles
Alternate Biceps Curl
110 repsW
26 reps2
35 reps3
Biceps
Alternate Biceps Curl
Biceps
Set
KG
Reps
RPE
W
5
10
-
2
20
6
8
3
22.5
5
9.5
Hammer Curl (Dumbbell)
15 reps1
25 reps2
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
RPE
1
22.5
5
9.5
2
22.5
5
-
Preacher Curl (Machine)
15 reps1
24 reps2
Biceps
Preacher Curl (Machine)
Biceps
Set
KG
Reps
RPE
1
75
5
9.5
2
75
4
9.5
Overhead Triceps Extension (Cable)
112 repsW
26 reps2
35 reps3
Triceps
Overhead Triceps Extension (Cable)
Triceps
Set
KG
Reps
RPE
W
5
12
6
2
15
6
9
3
15
5
9.5
Triceps Pressdown
112 reps1
27 reps2
Triceps
Triceps Pressdown
Triceps
Set
KG
Reps
RPE
1
85
12
8
2
90
7
8.5
Single Arm Triceps Pushdown (Cable)
110 reps1
25 reps2
Triceps
Single Arm Triceps Pushdown (Cable)
Triceps
Set
KG
Reps
RPE
1
20
10
9
2
25
5
9.5
Lateral Raise (Machine)
16 reps1
25 reps2
Side Delts
Lateral Raise (Machine)
Side Delts
Set
KG
Reps
RPE
1
40
6
8.5
2
40
5
9
Over Bench Wrist Curl
110 reps1
28 reps2
Forearms
Over Bench Wrist Curl
Forearms
Set
KG
Reps
RPE
1
5
10
7
2
7.5
8
8
Seated Palms Up Wrist Curl
18 reps1
28 reps2
Forearms
Seated Palms Up Wrist Curl
Forearms
Set
KG
Reps
RPE
1
15
8
9
2
15
8
9.5
