short workout
Body Heatmap
Target Muscles
Hammer Curl (Dumbbell)
15 reps1
25 reps2
35 reps3
45 reps4
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
7
5
2
7
5
3
7
5
4
7
5
Bicep Curl (Dumbbell)
110 reps1
210 reps2
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
7
10
2
7
10
Bicep Curl (Barbell)
15 reps1
25 reps2
35 reps3
45 reps4
Biceps
Bicep Curl (Barbell)
Biceps
Set
KG
Reps
1
12
5
2
12
5
3
12
5
4
12
5
EZ Bar Biceps Curl
15 reps1
25 reps2
35 reps3
45 reps4
Biceps
EZ Bar Biceps Curl
Biceps
Set
KG
Reps
1
12
5
2
12
5
3
12
5
4
12
5
Dumbbell Row
110 reps1
210 reps2
310 reps3
410 reps4
Upper BackLats
Dumbbell Row
Upper BackLats
Set
KG
Reps
1
7
10
2
7
10
3
7
10
4
7
10
Bent Over Row (Barbell)
15 reps1
25 reps2
35 reps3
45 reps4
55 reps5
65 reps6
75 reps7
85 reps8
Upper BackLats
Bent Over Row (Barbell)
Upper BackLats
Set
KG
Reps
1
12
5
2
12
5
3
12
5
4
12
5
5
12
5
6
12
5
7
12
5
8
12
5
Pendlay Row (Barbell)
15 reps1
25 reps2
35 reps3
45 reps4
55 reps5
65 reps6
75 reps7
85 reps8
Upper BackLats
Pendlay Row (Barbell)
Upper BackLats
Set
KG
Reps
1
12
5
2
12
5
3
12
5
4
12
5
5
12
5
6
12
5
7
12
5
8
12
5
Renegade Row (Dumbbell)
15 reps1
25 reps2
35 reps3
45 reps4
55 reps5
60 reps6
70 reps7
Upper BackAbs
Renegade Row (Dumbbell)
Upper BackAbs
Set
KG
Reps
1
7
5
2
7
5
3
7
5
4
7
5
5
7
5
6
-
-
7
-
-
