Arms day
Body Heatmap
Target Muscles
Preacher Curl (Machine)
18 reps1
28 reps2
38 reps3
Biceps
Preacher Curl (Machine)
Biceps
Set
KG
Reps
1
22.5
8
2
22.5
8
3
22.5
8
Shoulder Press (Dumbbell)
18 reps1
28 reps2
38 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
22.5
8
2
20
8
3
20
8
Face Pull
18 reps1
28 reps2
38 reps3
Rear DeltsUpper Back
Face Pull
Rear DeltsUpper Back
Set
KG
Reps
1
50
8
2
50
8
3
50
8
Overhead Triceps Extension (Cable)
110 reps1
27 reps2
38 reps3
Triceps
Overhead Triceps Extension (Cable)
Triceps
Set
KG
Reps
1
40
10
2
55
7
3
40
8
Behind the Back Curl (Cable)
110 reps1
27 reps2
37 reps3
Biceps
Behind the Back Curl (Cable)
Biceps
Set
KG
Reps
1
25
10
2
30
7
3
30
7
Seated Calf Raise
18 reps1
28 reps2
38 reps3
Calves
Seated Calf Raise
Calves
Set
KG
Reps
1
30
8
2
30
8
3
30
8
Lateral Raise (Cable)
18 reps1
28 reps2
38 reps3
Side Delts
Lateral Raise (Cable)
Side Delts
Set
KG
Reps
1
20
8
2
20
8
3
20
8
Shrug (Dumbbell)
18 reps1
28 reps2
38 reps3
Upper Traps
Shrug (Dumbbell)
Upper Traps
Set
KG
Reps
1
20
8
2
20
8
3
20
8
Pull Up
110 reps1
210 reps2
310 reps3
LatsUpper Back
Pull Up
LatsUpper Back
Set
Reps
1
10
2
10
3
10
