Shoulders/Chest
Body Heatmap
Target Muscles
Cable Leaning Lateral Raise
110 reps1
210 reps2
310 reps3
Side Delts
Cable Leaning Lateral Raise
Side Delts
Set
KG
Reps
RPE
1
5
10
8
2
5
10
8.5
3
5
10
9
Single Arm Cable Row
110 reps1
210 reps2
310 reps3
Upper BackLats
Single Arm Cable Row
Upper BackLats
Set
KG
Reps
RPE
1
12.5
10
7.5
2
12.5
10
8
3
12.5
10
8.5
Shoulder Press (Machine Plates)
110 reps1
210 reps2
310 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Machine Plates)
Front DeltsSide DeltsTriceps
Set
KG
Reps
RPE
1
25
10
8
2
25
10
8.5
3
25
10
9.5
Shrug (Barbell)
110 reps1
210 reps2
310 reps3
Upper Traps
Shrug (Barbell)
Upper Traps
Set
KG
Reps
RPE
1
40
10
7
2
50
10
8
3
50
10
8
Low Cable Fly Crossovers
110 reps1
210 reps2
310 reps3
Chest
Low Cable Fly Crossovers
Chest
Set
KG
Reps
RPE
1
10
10
8
2
10
10
8
3
10
10
9
Chest Dip
112 reps1
210 reps2
310 reps3
ChestTriceps
Chest Dip
ChestTriceps
Set
Reps
RPE
1
12
8
2
10
9
3
10
9
Gorilla Row (Kettlebell)
110 reps1
210 reps2
310 reps3
Upper BackLats
Gorilla Row (Kettlebell)
Upper BackLats
Set
KG
Reps
RPE
1
12
10
7.5
2
12
10
8
3
12
10
8.5
