Arms + Shoulders 💪🏽
Body Heatmap
Target Muscles
Reverse Curl (Dumbbell)
18 reps1
28 reps2
38 reps3
ForearmsBiceps
Reverse Curl (Dumbbell)
ForearmsBiceps
Set
KG
Reps
1
2.3
8
2
2.3
8
3
2.3
8
Dumbbell Row
18 reps1
28 reps2
38 reps3
Upper BackLats
Dumbbell Row
Upper BackLats
Set
KG
Reps
1
2.3
8
2
2.3
8
3
2.3
8
Gorilla Row (Kettlebell)
18 reps1
28 reps2
38 reps3
Upper BackLats
Gorilla Row (Kettlebell)
Upper BackLats
Set
KG
Reps
1
2.3
8
2
2.3
8
3
2.3
8
Lat Pulldown (Machine)
110 reps1
210 reps2
310 reps3
LatsUpper Back
Lat Pulldown (Machine)
LatsUpper Back
Set
KG
Reps
1
11.3
10
2
11.3
10
3
11.3
10
Bench Dip
115 reps1
215 reps2
315 reps3
TricepsChest
Bench Dip
TricepsChest
Set
Reps
1
15
2
15
3
15
Plank Pushup
1-1
2-2
3-3
ChestTricepsAbs
Plank Pushup
ChestTricepsAbs
Set
Reps
1
-
2
-
3
-
Stair Machine
109:001
QuadsGlutesCalves
Stair Machine
QuadsGlutesCalves
Set
KM
Duration
1
-
-
