Cumartesi
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
10
10
3
10
10
Front Raise (Dumbbell)
110 reps1
210 reps2
310 reps3
Front Delts
Front Raise (Dumbbell)
Front Delts
Set
KG
Reps
1
10
10
2
10
10
3
10
10
Lateral Raise (Dumbbell)
110 reps1
210 reps2
310 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
10
10
2
10
10
3
10
10
Rear Lateral Raise
110 reps1
210 reps2
310 reps3
Rear Delts
Rear Lateral Raise
Rear Delts
Set
KG
Reps
1
10
10
2
10
10
3
10
10
Hammer Curl (Dumbbell)
110 reps1
210 reps2
310 reps3
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
10
10
2
10
10
3
10
10
EZ Bar Biceps Curl
110 reps1
210 reps2
310 reps3
410 kgF
Biceps
EZ Bar Biceps Curl
Biceps
Set
KG
Reps
1
10
10
2
10
10
3
10
10
F
10
-
Zottman Curl (Dumbbell)
110 reps1
210 reps2
310 reps3
BicepsForearms
Zottman Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
10
10
2
10
10
3
10
10
Skullcrusher (Barbell)
18 reps1
210 reps2
310 reps3
Triceps
Skullcrusher (Barbell)
Triceps
Set
KG
Reps
1
10
8
2
10
10
3
10
10
Triceps Extension (Dumbbell)
18 reps1
210 reps2
38 reps3
Triceps
Triceps Extension (Dumbbell)
Triceps
Set
KG
Reps
1
10
8
2
10
10
3
10
8
Diamond Push Up
18 reps1
210 reps2
3-F
TricepsChest
Diamond Push Up
TricepsChest
Set
Reps
1
8
2
10
F
-
