Arms day test
Body Heatmap
Target Muscles
Bicep Curl (Dumbbell)
18 reps1
28 reps2
38 reps3
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Triceps Pushdown
18 reps1
28 reps2
38 reps3
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Preacher Curl (Machine)
18 reps1
28 reps2
38 reps3
Biceps
Preacher Curl (Machine)
Biceps
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Overhead Triceps Extension (Cable)
18 reps1
28 reps2
38 reps3
Triceps
Overhead Triceps Extension (Cable)
Triceps
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Reverse Curl
18 reps1
28 reps2
38 reps3
ForearmsBiceps
Reverse Curl
ForearmsBiceps
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Single Arm Triceps Pushdown (Cable)
18 reps1
28 reps2
38 reps3
Triceps
Single Arm Triceps Pushdown (Cable)
Triceps
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Seated Calf Raise
18 reps1
28 reps2
38 reps3
Calves
Seated Calf Raise
Calves
Set
KG
Reps
1
30
8
2
30
8
3
30
8
