Chest, Bicep, Tricep
Body Heatmap
Target Muscles
Band Cross Body One Arm Chest Press
120 repsW
220 repsW
320 repsW
ChestTriceps
Band Cross Body One Arm Chest Press
ChestTriceps
Set
Reps
W
20
W
20
W
20
Dumbbell Squeeze Press
120 repsW
215 repsF
315 repsF
415 repsF
ChestTriceps
Dumbbell Squeeze Press
ChestTriceps
Set
KG
Reps
W
4.5
20
F
9.1
15
F
9.1
15
F
9.1
15
Incline Bench Press (Dumbbell)
120 repsW
215 repsF
315 repsF
415 repsF
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
W
13.6
20
F
18.1
15
F
18.1
15
F
18.1
15
Bench Press (Dumbbell)
120 repsW
215 repsF
315 repsF
415 repsF
ChestTricepsFront Delts
Bench Press (Dumbbell)
ChestTricepsFront Delts
Set
KG
Reps
W
18.1
20
F
22.7
15
F
22.7
15
F
22.7
15
Incline Chest Fly (Dumbbell)
120 repsW
215 repsF
315 repsF
415 repsF
Chest
Incline Chest Fly (Dumbbell)
Chest
Set
KG
Reps
W
13.6
20
F
18.1
15
F
18.1
15
F
18.1
15
Decline Bench Press (Dumbbell)
120 repsW
215 repsF
315 repsF
415 repsF
ChestTriceps
Decline Bench Press (Dumbbell)
ChestTriceps
Set
KG
Reps
W
13.6
20
F
22.7
15
F
22.7
15
F
22.7
15
Decline Push Up
1-F
2-F
3-F
ChestFront DeltsTriceps
Decline Push Up
ChestFront DeltsTriceps
Set
Reps
F
-
F
-
F
-
Chest Dip
1-F
2-F
3-F
ChestTriceps
Chest Dip
ChestTriceps
Set
Reps
F
-
F
-
F
-
Bicep Curl (Barbell)
120 repsW
215 repsF
315 repsF
415 repsF
Biceps
Bicep Curl (Barbell)
Biceps
Set
KG
Reps
W
20.4
20
F
24.9
15
F
24.9
15
F
24.9
15
Band One Arm Curl
120 repsF
220 repsF
320 repsF
Biceps
Band One Arm Curl
Biceps
Set
KG
Reps
F
-
20
F
-
20
F
-
20
Dumbbell Preacher Curl (Turned Torso)
115 repsF
215 repsF
315 repsF
Biceps
Dumbbell Preacher Curl (Turned Torso)
Biceps
Set
KG
Reps
F
6.8
15
F
6.8
15
F
6.8
15
Cross Body Hammer Curl
115 repsF
215 repsF
315 repsF
BicepsForearms
Cross Body Hammer Curl
BicepsForearms
Set
KG
Reps
F
6.8
15
F
6.8
15
F
6.8
15
Triceps Band Push Down
115 repsF
215 repsF
315 repsF
Triceps
Triceps Band Push Down
Triceps
Set
KG
Reps
F
-
15
F
-
15
F
-
15
Single Arm Tricep Extension (Dumbbell)
115 repsF
215 repsF
315 repsF
Triceps
Single Arm Tricep Extension (Dumbbell)
Triceps
Set
KG
Reps
F
6.8
15
F
6.8
15
F
6.8
15
Skullcrusher (Barbell)
120 repsF
215 repsF
315 repsF
Triceps
Skullcrusher (Barbell)
Triceps
Set
KG
Reps
F
20.4
20
F
24.9
15
F
24.9
15
Bench Dip
1-F
2-F
3-F
TricepsChest
Bench Dip
TricepsChest
Set
Reps
F
-
F
-
F
-
