Gympal

    arm day

    Amal Mohamed
    Amal Mohamed

    Body Heatmap

    Target Muscles

    Zottman Curl (Dumbbell)

    1-1
    BicepsForearms

    Hammer Curl (Dumbbell)

    1-1
    BicepsForearms

    Triceps Extension (Dumbbell)

    1-1
    Triceps

    Triceps Kickback (Dumbbell)

    1-1
    Triceps

    Seated Lateral Raise (Dumbbell)

    1-1
    Side Delts

    Upright Row (Dumbbell)

    1-1
    Side DeltsUpper Traps

    Dumbbell Standing Reverse Curl Rotate

    1-1
    ForearmsBiceps

    Shoulder Press (Dumbbell)

    1-1
    Front DeltsSide DeltsTriceps

    Arnold Press (Dumbbell)

    1-1
    Front DeltsSide DeltsTriceps

    Pullover (Dumbbell)

    1-1
    LatsChest

    Bent Over Row (Dumbbell)

    1-1
    Upper BackLats

    Lat Pulldown (Cable)

    1-1
    LatsUpper Back

    Lat Pulldown - Close Grip

    1-1
    LatsUpper Back

    Lat Pulldown (Machine)

    1-1
    LatsUpper Back

    Seated Shoulder Press (Machine)

    1-1
    Front DeltsSide DeltsTriceps

    Lateral Raise (Machine)

    1-1
    Side Delts

    Shoulder Press (Machine Plates)

    1-1
    Front DeltsSide DeltsTriceps

    Upright Row (Cable)

    1-1
    Side DeltsUpper Traps

    Preacher Curl (Machine)

    1-1
    Biceps

    Bicep Curl (Cable)

    1-1
    Biceps

    Seated Dip Machine

    1-1
    TricepsChest

    Triceps Rope Pushdown

    1-1
    Triceps

    Seated Palms Up Wrist Curl

    1-1
    Forearms

    Seated Cable Row - V Grip (Cable)

    1-1
    Upper BackLats

    Iso-Lateral Row (Machine)

    1-1
    Upper BackLats

    Seated Row (Machine)

    1-1
    Upper BackLats