saturday

George Kohilas

Body Heatmap

Target Muscles

Shoulder Press (Machine Plates)

1-1

Front DeltsSide DeltsTriceps

Shoulder Press (Machine Plates)

Front DeltsSide DeltsTriceps

Set

Reps

Front Raise (Dumbbell)

1-1

Front Delts

Front Raise (Dumbbell)

Front Delts

Set

Reps

Seated Shoulder Press (Machine)

1-1

Front DeltsSide DeltsTriceps

Seated Shoulder Press (Machine)

Front DeltsSide DeltsTriceps

Set

Reps

Lateral Raise (Dumbbell)

1-1

Side Delts

Lateral Raise (Dumbbell)

Side Delts

Set

Reps

Lateral Raise (Machine)

1-1

Side Delts

Lateral Raise (Machine)

Side Delts

Set

Reps

Rear Delt Reverse Fly (Machine)

1-1

Rear DeltsUpper Back

Rear Delt Reverse Fly (Machine)

Rear DeltsUpper Back

Set

Reps

Hammer Curl (Dumbbell)

1-1

BicepsForearms

Hammer Curl (Dumbbell)

BicepsForearms

Set

Reps

Bicep Curl (Dumbbell)

1-1

Biceps

Bicep Curl (Dumbbell)

Biceps

Set

Reps

Preacher Curl (Machine)

1-1

Biceps

Preacher Curl (Machine)

Biceps

Set

Reps

Bicep Curl (Cable)

1-1

Biceps

Bicep Curl (Cable)

Biceps

Set

Reps

Triceps Pushdown

1-1

Triceps

Triceps Pushdown

Triceps

Set

Reps

Single Arm Triceps Pushdown (Cable)

1-1

Triceps

Single Arm Triceps Pushdown (Cable)

Triceps

Set

Reps

saturday

Body Heatmap

Target Muscles

Shoulder Press (Machine Plates)

Shoulder Press (Machine Plates)

Front Raise (Dumbbell)

Front Raise (Dumbbell)

Seated Shoulder Press (Machine)

Seated Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Lateral Raise (Dumbbell)

Lateral Raise (Machine)

Lateral Raise (Machine)

Rear Delt Reverse Fly (Machine)

Rear Delt Reverse Fly (Machine)

Hammer Curl (Dumbbell)

Hammer Curl (Dumbbell)

Bicep Curl (Dumbbell)

Bicep Curl (Dumbbell)

Preacher Curl (Machine)

Preacher Curl (Machine)

Bicep Curl (Cable)

Bicep Curl (Cable)

Triceps Pushdown

Triceps Pushdown

Single Arm Triceps Pushdown (Cable)

Single Arm Triceps Pushdown (Cable)

Shoulder Press (Machine Plates)

Primary Muscles

Secondary Muscles

Equipment