daily
Body Heatmap
Target Muscles
Hammer Curl (Dumbbell)
115 reps1
215 reps2
315 reps3
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
15
15
2
15
15
3
15
15
Triceps Extension (Dumbbell)
112 reps1
212 reps2
Triceps
Triceps Extension (Dumbbell)
Triceps
Set
KG
Reps
1
10
12
2
10
12
Push Up
115 reps1
215 reps2
315 reps3
ChestTricepsFront Delts
Push Up
ChestTricepsFront Delts
Set
Reps
1
15
2
15
3
15
Seated Overhead Press (Dumbbell)
110 reps1
210 reps2
Front DeltsSide DeltsTriceps
Seated Overhead Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
15
10
2
15
10
Floor Press (Dumbbell)
110 reps1
210 reps2
ChestTriceps
Floor Press (Dumbbell)
ChestTriceps
Set
KG
Reps
1
15
10
2
15
10
Russian Twist (Weighted)
115 reps1
215 reps2
315 reps3
ObliquesAbs
Russian Twist (Weighted)
ObliquesAbs
Set
KG
Reps
1
6
15
2
6
15
3
6
15
Dead Bug
120 reps1
220 reps2
320 reps3
40 reps4
Abs
Dead Bug
Abs
Set
Reps
1
20
2
20
3
20
4
-
Plank
100:601
200:602
300:303
Abs
Plank
Abs
Set
Time
1
-
2
-
3
-
Reverse Curl (Dumbbell)
112 reps1
212 reps2
312 reps3
ForearmsBiceps
Reverse Curl (Dumbbell)
ForearmsBiceps
Set
KG
Reps
1
6
12
2
6
12
3
6
12
Hammer Curl (Dumbbell)
115 reps1
215 reps2
315 reps3
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
10
15
2
10
15
3
10
15
Push Up - Close Grip
17 reps1
27 reps2
TricepsChest
Push Up - Close Grip
TricepsChest
Set
Reps
1
7
2
7
