Wednesday - Arms/Shoulders
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
Triceps Dip
112 reps1
212 reps2
312 reps3
TricepsChest
Triceps Dip
TricepsChest
Set
Reps
1
12
2
12
3
12
Lateral Raise (Dumbbell)
110 reps1
210 reps2
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
9
10
2
9
10
Triceps Pushdown
18 reps1
28 reps2
38 reps3
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
55
8
2
55
8
3
55
8
Bicep Curl (Cable)
18 reps1
28 reps2
38 reps3
Biceps
Bicep Curl (Cable)
Biceps
Set
KG
Reps
1
55
8
2
55
8
3
55
8
Rear Delt Reverse Fly (Cable)
18 reps1
28 reps2
Rear DeltsUpper Back
Rear Delt Reverse Fly (Cable)
Rear DeltsUpper Back
Set
KG
Reps
1
25
8
2
25
8
Cable Standing Wrist Curl
110 reps1
210 reps2
310 reps3
Forearms
Cable Standing Wrist Curl
Forearms
Set
KG
Reps
1
25
10
2
25
10
3
25
10
Hammer Curl (Dumbbell)
110 reps1
210 reps2
310 reps3
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
10
10
2
10
10
3
10
10
