دراع
Body Heatmap
Target Muscles
Shoulder Press (Dumbbell)
110 reps1
210 reps2
310 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
10
10
2
15
10
3
20
10
Lateral Raise (Machine)
110 reps1
210 reps2
Side Delts
Lateral Raise (Machine)
Side Delts
Set
KG
Reps
1
20
10
2
25
10
Rear Delt Reverse Fly (Machine)
110 reps1
210 reps2
38 reps3
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
Rear DeltsUpper Back
Set
KG
Reps
1
70
10
2
80
10
3
90
8
Preacher Curl (Machine)
110 reps1
210 reps2
35 reps3
Biceps
Preacher Curl (Machine)
Biceps
Set
KG
Reps
1
20
10
2
30
10
3
40
5
Hammer Curl (Dumbbell)
110 reps1
210 reps2
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
10
10
2
10
10
Skullcrusher (Dumbbell)
1-1
20 reps2
30 reps3
Triceps
Skullcrusher (Dumbbell)
Triceps
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Triceps Pressdown
110 reps1
210 reps2
310 reps3
Triceps
Triceps Pressdown
Triceps
Set
KG
Reps
1
30
10
2
30
10
3
30
10
