upper 1 - chest & shoulders
Body Heatmap
Target Muscles
Stick Pass Around Stretch
1-1
Front Delts
Stick Pass Around Stretch
Front Delts
Set
Reps
1
-
Jumping Jack
1-1
CalvesSide DeltsQuads
Jumping Jack
CalvesSide DeltsQuads
Set
Reps
1
-
Push Up
1-1
ChestTricepsFront Delts
Push Up
ChestTricepsFront Delts
Set
Reps
1
-
Shrug (Dumbbell)
110 reps1
28 reps2
36 reps3
44 reps4
Upper Traps
Shrug (Dumbbell)
Upper Traps
Set
KG
Reps
1
-
10
2
-
8
3
-
6
4
-
4
Rear Delt Reverse Fly (Dumbbell)
110 reps1
28 reps2
36 reps3
44 reps4
Rear DeltsUpper Back
Rear Delt Reverse Fly (Dumbbell)
Rear DeltsUpper Back
Set
KG
Reps
1
-
10
2
-
8
3
-
6
4
-
4
Front Raise (Dumbbell)
110 reps1
28 reps2
36 reps3
44 reps4
Front Delts
Front Raise (Dumbbell)
Front Delts
Set
KG
Reps
1
-
10
2
-
8
3
-
6
4
-
4
Rear Lateral Raise
110 reps1
28 reps2
36 reps3
44 reps4
Rear Delts
Rear Lateral Raise
Rear Delts
Set
KG
Reps
1
-
10
2
-
8
3
-
6
4
-
4
Incline Bench Press (Dumbbell)
110 reps1
28 reps2
36 reps3
44 reps4
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
-
10
2
-
8
3
-
6
4
-
4
Hex Press (Dumbbell)
110 reps1
28 reps2
36 reps3
44 reps4
ChestTriceps
Hex Press (Dumbbell)
ChestTriceps
Set
KG
Reps
1
-
10
2
-
8
3
-
6
4
-
4
Lying Neck Curls
110 reps1
28 reps2
36 reps3
44 reps4
Neck
Lying Neck Curls
Neck
Set
Reps
1
10
2
8
3
6
4
4
Shoulder Press (Dumbbell)
110 reps1
28 reps2
36 reps3
44 reps4
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
-
10
2
-
8
3
-
6
4
-
4
Arnold Press (Dumbbell)
110 reps1
28 reps2
36 reps3
44 reps4
Front DeltsSide DeltsTriceps
Arnold Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
-
10
2
-
8
3
-
6
4
-
4
Seated Lateral Raise (Dumbbell)
110 reps1
28 reps2
36 reps3
44 reps4
Side Delts
Seated Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
-
10
2
-
8
3
-
6
4
-
4
Floor Press (Dumbbell)
110 reps1
28 reps2
36 reps3
44 reps4
ChestTriceps
Floor Press (Dumbbell)
ChestTriceps
Set
KG
Reps
1
8
10
2
8
8
3
8
6
4
8
4
Across Chest Shoulder Stretch
1::1
Rear Delts
Across Chest Shoulder Stretch
Rear Delts
Set
Time
1
-
Straight Arms Backward Chest Stretch
1::1
Chest
Straight Arms Backward Chest Stretch
Chest
Set
Time
1
-
Standing one arm chest stretch
1::1
Chest
Standing one arm chest stretch
Chest
Set
Time
1
-
