arms workout (for girlies)
Body Heatmap
Target Muscles
Lateral Raise (Dumbbell)
18 reps1
28 reps2
38 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Hammer Curl (Dumbbell)
110 reps1
210 reps2
38 reps3
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
-
10
2
-
10
3
-
8
Front Raise (Dumbbell)
18 reps1
28 reps2
38 reps3
Front Delts
Front Raise (Dumbbell)
Front Delts
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Shoulder Press (Dumbbell)
18 reps1
28 reps2
38 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Single Arm Cable Row
18 reps1
28 reps2
38 reps3
Upper BackLats
Single Arm Cable Row
Upper BackLats
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Triceps Extension (Dumbbell)
18 reps1
28 reps2
38 reps3
Triceps
Triceps Extension (Dumbbell)
Triceps
Set
KG
Reps
1
-
8
2
-
8
3
-
8
