UPPER BODY (home)
Body Heatmap
Target Muscles
Floor Press (Dumbbell)
110 reps1
210 reps2
310 reps3
410 reps4
ChestTriceps
Floor Press (Dumbbell)
ChestTriceps
Set
KG
Reps
1
9.1
10
2
9.1
10
3
9.1
10
4
9.1
10
Chest Fly (Dumbbell)
112 reps1
212 reps2
312 reps3
Chest
Chest Fly (Dumbbell)
Chest
Set
KG
Reps
1
6.8
12
2
6.8
12
3
6.8
12
Bent Over Row (Dumbbell)
110 reps1
210 reps2
310 reps3
Upper BackLats
Bent Over Row (Dumbbell)
Upper BackLats
Set
KG
Reps
1
9.1
10
2
9.1
10
3
9.1
10
Dumbbell Row
110 reps1
210 reps2
310 reps3
410 reps4
Upper BackLats
Dumbbell Row
Upper BackLats
Set
KG
Reps
1
9.1
10
2
9.1
10
3
9.1
10
4
9.1
10
Rear Delt Reverse Fly (Dumbbell)
112 reps1
212 reps2
312 reps3
Rear DeltsUpper Back
Rear Delt Reverse Fly (Dumbbell)
Rear DeltsUpper Back
Set
KG
Reps
1
5.4
12
2
5.4
12
3
5.4
12
Shoulder Press (Dumbbell)
110 reps1
210 reps2
310 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
9.1
10
2
6.8
10
3
6.8
10
Lateral Raise (Dumbbell)
112 reps1
212 reps2
312 reps3
412 reps4
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
6.8
12
2
6.8
12
3
6.8
12
4
6.8
12
Bicep Curl (Dumbbell)
120 reps1
220 reps2
320 reps3
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
9.1
20
2
9.1
20
3
9.1
20
Hammer Curl (Dumbbell)
120 reps1
220 reps2
320 reps3
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
9.1
20
2
6.8
20
3
6.8
20
Triceps Extension (Dumbbell)
112 reps1
212 reps2
312 reps3
Triceps
Triceps Extension (Dumbbell)
Triceps
Set
KG
Reps
1
9.1
12
2
9.1
12
3
6.8
12
Superman
120 reps1
220 reps2
Lower BackGlutes
Superman
Lower BackGlutes
Set
Reps
1
20
2
20
Shrug (Dumbbell)
112 reps1
212 reps2
312 reps3
Upper Traps
Shrug (Dumbbell)
Upper Traps
Set
KG
Reps
1
9.1
12
2
9.1
12
3
9.1
12
Seated Palms Up Wrist Curl
110 reps1
210 reps2
Forearms
Seated Palms Up Wrist Curl
Forearms
Set
KG
Reps
1
9.1
10
2
9.1
10
Incline Push Ups
115 reps1
215 reps2
ChestTricepsFront Delts
Incline Push Ups
ChestTricepsFront Delts
Set
Reps
1
15
2
15
Kneeling Push Up
115 reps1
215 reps2
ChestTriceps
Kneeling Push Up
ChestTriceps
Set
Reps
1
15
2
15
