Friday Back & Arm
Body Heatmap
Target Muscles
Hammer Curl (Dumbbell)
112 reps1
212 reps2
312 reps3
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
2
12
2
2
12
3
2
12
Cross Body Hammer Curl
112 reps1
212 reps2
312 reps3
BicepsForearms
Cross Body Hammer Curl
BicepsForearms
Set
KG
Reps
1
2
12
2
2
12
3
2
12
Triceps Extension (Dumbbell)
18 reps1
28 reps2
38 reps3
Triceps
Triceps Extension (Dumbbell)
Triceps
Set
KG
Reps
1
2
8
2
2
8
3
2
8
Lateral Raise (Dumbbell)
112 reps1
212 reps2
312 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
3
12
2
3
12
3
3
12
Shoulder Press (Dumbbell)
112 reps1
212 reps2
312 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
2
12
2
2
12
3
2
12
Front Raise (Dumbbell)
112 reps1
212 reps2
312 reps3
Front Delts
Front Raise (Dumbbell)
Front Delts
Set
KG
Reps
1
3
12
2
3
12
3
3
12
Upright Row (Dumbbell)
18 reps1
28 reps2
38 reps3
Side DeltsUpper Traps
Upright Row (Dumbbell)
Side DeltsUpper Traps
Set
KG
Reps
1
2
8
2
2
8
3
2
8
Seated Cable Row - V Grip (Cable)
18 reps1
28 reps2
38 reps3
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
1
3
8
2
3
8
3
3
8
Dumbbell Row
18 reps1
28 reps2
38 reps3
Upper BackLats
Dumbbell Row
Upper BackLats
Set
KG
Reps
1
2
8
2
2
8
3
2
8
Lat Pulldown (Cable)
18 reps1
28 reps2
38 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
2
8
2
2
8
3
2
8
Reverse Grip Lat Pulldown (Cable)
112 reps1
212 reps2
312 reps3
LatsBiceps
Reverse Grip Lat Pulldown (Cable)
LatsBiceps
Set
KG
Reps
1
2
12
2
3
12
3
3
12
Rear Delt Reverse Fly (Dumbbell)
18 reps1
28 reps2
38 reps3
Rear DeltsUpper Back
Rear Delt Reverse Fly (Dumbbell)
Rear DeltsUpper Back
Set
KG
Reps
1
2
8
2
2
8
3
2
8
