Friday - Arms
Body Heatmap
Target Muscles
Bicep Curl (Cable)
112 repsW
28 repsF
38 repsF
Biceps
Bicep Curl (Cable)
Biceps
Set
KG
Reps
W
12
12
F
15
8
F
15
8
Hammer Curl (Cable)
112 repsW
28 repsF
38 repsF
BicepsForearms
Hammer Curl (Cable)
BicepsForearms
Set
KG
Reps
W
12
12
F
15
8
F
15
8
Seated Incline Curl
112 repsW
28 repsF
38 repsF
Biceps
Seated Incline Curl
Biceps
Set
KG
Reps
W
6
12
F
8
8
F
8
8
Triceps Pushdown
straight bar
112 repsW
28 repsF
38 repsF
Triceps
Triceps Pushdown
straight bar
Triceps
Set
KG
Reps
W
15
12
F
17
8
F
17
8
Triceps Pushdown
V bar
112 repsW
28 repsF
38 repsF
Triceps
Triceps Pushdown
V bar
Triceps
Set
KG
Reps
W
17
12
F
20
8
F
20
8
Overhead Triceps Extension (Cable)
112 repsW
28 repsF
38 repsD
Triceps
Overhead Triceps Extension (Cable)
Triceps
Set
KG
Reps
W
10
12
F
12
8
D
12
8
Seated Shoulder Press (Machine)
112 repsW
28 repsF
38 repsF
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
W
25
12
F
30
8
F
30
8
Single Arm Lateral Raise (Cable)
112 repsF
212 repsF
Side Delts
Single Arm Lateral Raise (Cable)
Side Delts
Set
KG
Reps
F
2
12
F
2
12
