upper

desmond g

Body Heatmap

Target Muscles

Pullover (Dumbbell)

18-12 reps1

LatsChest

Pullover (Dumbbell)

LatsChest

Set

Range

Dumbbell Squeeze Press

1-1

ChestTriceps

Dumbbell Squeeze Press

ChestTriceps

Set

Reps

Bench Press (Dumbbell)

1-1

ChestTricepsFront Delts

Bench Press (Dumbbell)

ChestTricepsFront Delts

Set

Reps

Dumbbell Row

1-1

Upper BackLats

Dumbbell Row

Upper BackLats

Set

Reps

Bent Over Row (Dumbbell)

1-1

Upper BackLats

Bent Over Row (Dumbbell)

Upper BackLats

Set

Reps

Deadlift (Dumbbell)

1-1

GlutesHamstringsLower BackUpper BackQuads

Deadlift (Dumbbell)

GlutesHamstringsLower BackUpper BackQuads

Set

Reps

Bicep Curl (Dumbbell)

1-1

Biceps

Bicep Curl (Dumbbell)

Biceps

Set

Reps

Cross Body Hammer Curl

1-1

BicepsForearms

Cross Body Hammer Curl

BicepsForearms

Set

Reps

Concentration Curl

1-1

Biceps

Concentration Curl

Biceps

Set

Reps

Reverse Curl (Dumbbell)

1-1

ForearmsBiceps

Reverse Curl (Dumbbell)

ForearmsBiceps

Set

Reps

Arnold Press (Dumbbell)

1-1

Front DeltsSide DeltsTriceps

Arnold Press (Dumbbell)

Front DeltsSide DeltsTriceps

Set

Reps

Chest Supported Y Raise (Dumbbell)

1-1

Rear DeltsUpper Back

Chest Supported Y Raise (Dumbbell)

Rear DeltsUpper Back

Set

Reps

upper

Body Heatmap

Target Muscles

Pullover (Dumbbell)

Pullover (Dumbbell)

Dumbbell Squeeze Press

Dumbbell Squeeze Press

Bench Press (Dumbbell)

Bench Press (Dumbbell)

Dumbbell Row

Dumbbell Row

Bent Over Row (Dumbbell)

Bent Over Row (Dumbbell)

Deadlift (Dumbbell)

Deadlift (Dumbbell)

Bicep Curl (Dumbbell)

Bicep Curl (Dumbbell)

Cross Body Hammer Curl

Cross Body Hammer Curl

Concentration Curl

Concentration Curl

Reverse Curl (Dumbbell)

Reverse Curl (Dumbbell)

Arnold Press (Dumbbell)

Arnold Press (Dumbbell)

Chest Supported Y Raise (Dumbbell)

Chest Supported Y Raise (Dumbbell)

Pullover (Dumbbell)

Primary Muscles

Secondary Muscles

Equipment