VENDREDI - EPAULES BRAS

Tarik El mazrouf

Body Heatmap

Target Muscles

Lateral Raise (Dumbbell)

1-1

Side Delts

Lateral Raise (Dumbbell)

Side Delts

Set

Reps

Shoulder Press (Dumbbell)

1-1

Front DeltsSide DeltsTriceps

Shoulder Press (Dumbbell)

Front DeltsSide DeltsTriceps

Set

Reps

Hammer Curl (Dumbbell)

1-1

BicepsForearms

Hammer Curl (Dumbbell)

BicepsForearms

Set

Reps

Hammer Curl (Cable)

1-1

BicepsForearms

Hammer Curl (Cable)

BicepsForearms

Set

Reps

Triceps Pushdown

1-1

Triceps

Triceps Pushdown

Triceps

Set

Reps

Single Arm Triceps Pushdown (Cable)

1-1

Triceps

Single Arm Triceps Pushdown (Cable)

Triceps

Set

Reps

Lateral Raise (Dumbbell)

1-1

Side Delts

Lateral Raise (Dumbbell)

Side Delts

Set

Reps

Shoulder Press (Dumbbell)

1-1

Front DeltsSide DeltsTriceps

Shoulder Press (Dumbbell)

Front DeltsSide DeltsTriceps

Set

Reps

Hammer Curl (Dumbbell)

1-1

BicepsForearms

Hammer Curl (Dumbbell)

BicepsForearms

Set

Reps

Hammer Curl (Cable)

1-1

BicepsForearms

Hammer Curl (Cable)

BicepsForearms

Set

Reps

Triceps Pushdown

1-1

Triceps

Triceps Pushdown

Triceps

Set

Reps

Single Arm Triceps Pushdown (Cable)

1-1

Triceps

Single Arm Triceps Pushdown (Cable)

Triceps

Set

Reps

VENDREDI - EPAULES BRAS

Body Heatmap

Target Muscles

Lateral Raise (Dumbbell)

Lateral Raise (Dumbbell)

Shoulder Press (Dumbbell)

Shoulder Press (Dumbbell)

Hammer Curl (Dumbbell)

Hammer Curl (Dumbbell)

Hammer Curl (Cable)

Hammer Curl (Cable)

Triceps Pushdown

Triceps Pushdown

Single Arm Triceps Pushdown (Cable)

Single Arm Triceps Pushdown (Cable)

Lateral Raise (Dumbbell)

Lateral Raise (Dumbbell)

Shoulder Press (Dumbbell)

Shoulder Press (Dumbbell)

Hammer Curl (Dumbbell)

Hammer Curl (Dumbbell)

Hammer Curl (Cable)

Hammer Curl (Cable)

Triceps Pushdown

Triceps Pushdown

Single Arm Triceps Pushdown (Cable)

Single Arm Triceps Pushdown (Cable)

Lateral Raise (Dumbbell)

Primary Muscles

Equipment