Shoulder/Arm
Body Heatmap
Target Muscles
Seated Shoulder Press (Machine)
one arm only
112 repsW
212 reps2
312 reps3
412 reps4
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
one arm only
Front DeltsSide DeltsTriceps
Set
KG
Reps
W
23
12
2
27
12
3
32
12
4
32
12
Seated Dip Machine
112 reps1
212 reps2
310 reps3
TricepsChest
Seated Dip Machine
TricepsChest
Set
KG
Reps
1
59
12
2
59
12
3
59
10
Dumbbell One Arm Hammer Preacher Curl
110 reps1
210 reps2
311 reps3
BicepsForearms
Dumbbell One Arm Hammer Preacher Curl
BicepsForearms
Set
KG
Reps
1
12
10
2
12
10
3
12
11
Dumbbell Preacher Curl (Turned Torso)
one arm only
18 reps1
28 reps2
37 reps3
Biceps
Dumbbell Preacher Curl (Turned Torso)
one arm only
Biceps
Set
KG
Reps
1
12
8
2
12
8
3
12
7
Lever Triceps Extension
drop sets are done with one arm
114 reps1
214 reps2
37 repsD
412 reps4
56 repsD
Triceps
Lever Triceps Extension
drop sets are done with one arm
Triceps
Set
KG
Reps
1
59
14
2
54
14
D
27
7
4
54
12
D
27
6
Lateral Raise (Cable)
111 reps1
211 reps2
311 reps3
Side Delts
Lateral Raise (Cable)
Side Delts
Set
KG
Reps
1
5.7
11
2
5.7
11
3
5.7
11
Single Arm Triceps Pushdown (Cable)
the last set is left arm only
18 reps1
28 reps2
38 reps3
46 reps4
Triceps
Single Arm Triceps Pushdown (Cable)
the last set is left arm only
Triceps
Set
KG
Reps
1
9
8
2
9
8
3
9
8
4
9
6
Cable One Arm Biceps Curl
final set is for left arm only
114 reps1
212 reps2
312 reps3
410 repsD
Biceps
Cable One Arm Biceps Curl
final set is for left arm only
Biceps
Set
KG
Reps
1
7.9
14
2
9
12
3
9
12
D
9
10
Overhead Triceps Extension (Cable)
one hand only , when reaches failure immediately switch to other hand. (lean slightly forward, extend rope slightly toward the roof)
113 reps1
24 repsD
310 reps3
44 repsD
510 reps5
65 repsD
Triceps
Overhead Triceps Extension (Cable)
one hand only , when reaches failure immediately switch to other hand. (lean slightly forward, extend rope slightly toward the roof)
Triceps
Set
KG
Reps
1
5.7
13
D
5.7
4
3
5.7
10
D
5.7
4
5
5.7
10
D
5.7
5
Seated Palms Up Wrist Curl
(optional excerise) cable version, drop set to next excerise
114 reps1
214 reps2
Forearms
Seated Palms Up Wrist Curl
(optional excerise) cable version, drop set to next excerise
Forearms
Set
KG
Reps
1
3.4
14
2
3.4
14
Cable Standing Wrist Curl
(optional excerise) one hand flexor, palm face up
113 reps1
213 reps2
Forearms
Cable Standing Wrist Curl
(optional excerise) one hand flexor, palm face up
Forearms
Set
KG
Reps
1
10.2
13
2
10.2
13
Elliptical Trainer
102:401
QuadsHamstringsGlutesCalves
Elliptical Trainer
QuadsHamstringsGlutesCalves
Set
Time
1
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