Shoulders and Arms
Body Heatmap
Target Muscles
Seated Shoulder Press (Machine)
18 reps1
28 reps2
38 reps3
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
20
8
2
20
8
3
20
8
Lateral Raise (Dumbbell)
18 reps1
28 reps2
38 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
4
8
2
4
8
3
4
8
Rear Delt Reverse Fly (Machine)
1-1
2-2
3-3
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
Rear DeltsUpper Back
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Triceps Dip (Assisted)
1-1
2-2
3-3
TricepsChest
Triceps Dip (Assisted)
TricepsChest
Set
-KG
Reps
1
-
-
2
-
-
3
-
-
Triceps Pushdown
1-1
2-2
3-3
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Preacher Curl (Machine)
18 reps1
28 reps2
38 reps3
Biceps
Preacher Curl (Machine)
Biceps
Set
KG
Reps
1
10
8
2
10
8
3
10
8
Hammer Curl (Dumbbell)
1-1
2-2
3-3
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Rope Cable Curl
1-1
2-2
3-3
BicepsForearms
Rope Cable Curl
BicepsForearms
Set
KG
Reps
1
-
-
2
-
-
3
-
-
