Monday (Dumbbell Only)
warm up: spinal rotations butterfly sit cobra stretch downward dog deep lunges half split crescent lunge lizard lunge pigeon pose child pose
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
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
Incline Bench Press (Dumbbell)
110 reps1
210 reps2
310 reps3
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Lateral Raise (Dumbbell)
112 reps1
212 reps2
312 reps3
412 reps4
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
-
12
2
-
12
3
-
12
4
-
12
Triceps Extension (Dumbbell)
112 reps1
212 reps2
312 reps3
Triceps
Triceps Extension (Dumbbell)
Triceps
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Triceps Kickback (Dumbbell)
112 reps1
212 reps2
312 reps3
Triceps
Triceps Kickback (Dumbbell)
Triceps
Set
KG
Reps
1
-
12
2
-
12
3
-
12
