Monday (Dumbbell Only)
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
