arms
Body Heatmap
Target Muscles
Lateral Raise (Dumbbell)
110 reps1
210 reps2
310 reps3
410 reps4
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
6.8
10
2
6.8
10
3
6.8
10
4
6.8
10
Incline Bench Press (Dumbbell)
110 reps1
210 reps2
310 reps3
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
4.5
10
2
4.5
10
3
4.5
10
Bicep Curl (Barbell)
15 reps1
25 reps2
35 reps3
Biceps
Bicep Curl (Barbell)
Biceps
Set
KG
Reps
1
9.1
5
2
9.1
5
3
9.1
5
EZ Bar Biceps Curl
15 reps1
25 reps2
35 reps3
Biceps
EZ Bar Biceps Curl
Biceps
Set
KG
Reps
1
9.1
5
2
9.1
5
3
9.1
5
Plank
100:601
Abs
Plank
Abs
Set
Time
1
-
Seated Lateral Raise (Dumbbell)
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
Side Delts
Seated Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
6.8
10
2
6.8
10
3
6.8
10
4
6.8
10
5
6.8
10
Bench Dip
110 reps1
210 reps2
310 reps3
TricepsChest
Bench Dip
TricepsChest
Set
Reps
1
10
2
10
3
10
