Arm Day
Body Heatmap
Target Muscles
Hammer Curl (Dumbbell)
18 reps1
28 reps2
38 reps3
48 reps4
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
10
8
2
10
8
3
10
8
4
10
8
EZ Bar Biceps Curl
110 reps1
210 reps2
310 reps3
410 reps4
Biceps
EZ Bar Biceps Curl
Biceps
Set
KG
Reps
1
-
10
2
-
10
3
-
10
4
-
10
Bicep Curl (Dumbbell)
18 reps1
28 reps2
38 reps3
48 reps4
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
10
8
2
10
8
3
10
8
4
10
8
Triceps Extension (Dumbbell)
18 reps1
28 reps2
38 reps3
Triceps
Triceps Extension (Dumbbell)
Triceps
Set
KG
Reps
1
20
8
2
20
8
3
20
8
Bicep Curl (Cable)
110 reps1
210 reps2
310 reps3
410 reps4
Biceps
Bicep Curl (Cable)
Biceps
Set
KG
Reps
1
32
10
2
32
10
3
32
10
4
32
10
Triceps Pressdown
18 reps1
28 reps2
38 reps3
48 reps4
Triceps
Triceps Pressdown
Triceps
Set
KG
Reps
1
59
8
2
59
8
3
59
8
4
59
8
