Upper
Body Heatmap
Target Muscles
Incline Bench Press (Dumbbell)
18-12 reps1
28-12 reps2
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Range
1
-
-
2
-
-
Lever Lying Chest Press
18-12 reps1
28-12 reps2
ChestTricepsFront Delts
Lever Lying Chest Press
ChestTricepsFront Delts
Set
KG
Range
1
-
-
2
-
-
Lat Pulldown (Cable)
18-12 reps1
28-12 reps2
38-12 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Range
1
-
-
2
-
-
3
-
-
Seated Row (Machine)
18-12 reps1
28-12 reps2
38-12 reps3
Upper BackLats
Seated Row (Machine)
Upper BackLats
Set
KG
Range
1
-
-
2
-
-
3
-
-
Lateral Raise (Dumbbell)
110-15 reps1
210-15 reps2
310-15 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Range
1
-
-
2
-
-
3
-
-
Rear Delt Reverse Fly (Machine)
112-15 reps1
212-15 reps2
312-15 reps3
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
Rear DeltsUpper Back
Set
KG
Range
1
-
-
2
-
-
3
-
-
Hammer Curl (Cable)
18-12 reps1
28-12 reps2
38-12 reps3
BicepsForearms
Hammer Curl (Cable)
BicepsForearms
Set
KG
Range
1
-
-
2
-
-
3
-
-
Overhead Triceps Extension (Cable)
110-15 reps1
210-15 reps2
310-15 reps3
Triceps
Overhead Triceps Extension (Cable)
Triceps
Set
KG
Range
1
-
-
2
-
-
3
-
-
