da basics
Body Heatmap
Target Muscles
Lateral Raise (Dumbbell)
110 reps1
25 reps2
310 reps3
43 reps4
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
1.4
10
2
1.4
5
3
1.4
10
4
3.6
3
Bicep Curl (Dumbbell)
17 reps1
210 reps2
320 reps3
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
3.6
7
2
3.6
10
3
1.4
20
Standing Calf Raise
113 reps1
210 reps2
310 reps3
410 reps4
Calves
Standing Calf Raise
Calves
Set
Reps
1
13
2
10
3
10
4
10
Plank
100:151
200:092
Abs
Plank
Abs
Set
Time
1
-
2
-
Shoulder Press (Dumbbell)
15 reps1
27 reps2
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
1.4
5
2
1.4
7
Bent Over Row (Dumbbell)
17 reps1
Upper BackLats
Bent Over Row (Dumbbell)
Upper BackLats
Set
KG
Reps
1
3.6
7
Hammer Curl (Dumbbell)
17 reps1
210 reps2
317 reps3
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
3.6
7
2
1.4
10
3
1.4
17
Goblet Squat
14 reps1
22 reps2
35 reps3
40 reps4
QuadsGlutes
Goblet Squat
QuadsGlutes
Set
KG
Reps
1
3.6
4
2
3.6
2
3
3.6
5
4
-
-
