Monday (Gym)
Body Heatmap
Target Muscles
Bench Press (Dumbbell)
18 reps1
28 reps2
38 reps3
48 reps4
ChestTricepsFront Delts
Bench Press (Dumbbell)
ChestTricepsFront Delts
Set
KG
Reps
1
-
8
2
-
8
3
-
8
4
-
8
Bent Over Row (Dumbbell)
110 reps1
210 reps2
310 reps3
410 reps4
Upper BackLats
Bent Over Row (Dumbbell)
Upper BackLats
Set
KG
Reps
1
-
10
2
-
10
3
-
10
4
-
10
Shoulder Press (Dumbbell)
110 reps1
210 reps2
310 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Lat Pulldown (Cable)
112 reps1
212 reps2
312 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Triceps Rope Pushdown
112 reps1
212 reps2
312 reps3
Triceps
Triceps Rope Pushdown
Triceps
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Bicep Curl (Cable)
112 reps1
212 reps2
312 reps3
Biceps
Bicep Curl (Cable)
Biceps
Set
KG
Reps
1
-
12
2
-
12
3
-
12
