Tuesday (Dumbbell Only)
Body Heatmap
Target Muscles
Bent Over Row (Dumbbell)
18 reps1
28 reps2
38 reps3
48 reps4
Upper BackLats
Bent Over Row (Dumbbell)
Upper BackLats
Set
KG
Reps
1
-
8
2
-
8
3
-
8
4
-
8
Triceps Kickback (Dumbbell)
each side
110 reps1
210 reps2
310 reps3
Triceps
Triceps Kickback (Dumbbell)
each side
Triceps
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Renegade Row (Dumbbell)
8 each
18 reps1
28 reps2
38 reps3
Upper BackAbs
Renegade Row (Dumbbell)
8 each
Upper BackAbs
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Bicep Curl (Dumbbell)
10 each
110 reps1
210 reps2
310 reps3
Biceps
Bicep Curl (Dumbbell)
10 each
Biceps
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Hammer Curl (Dumbbell)
112 reps1
212 reps2
312 reps3
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Push Up
do 10
19 reps1
29 reps2
39 reps3
ChestTricepsFront Delts
Push Up
do 10
ChestTricepsFront Delts
Set
Reps
1
9
2
9
3
9
