Body Heatmap
Target Muscles
Overhead Press (Barbell)
120 reps1
220 reps2
320 reps3
Front DeltsSide DeltsTriceps
Overhead Press (Barbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
-
20
2
-
20
3
-
20
Shoulder Press (Dumbbell)
130 reps1
230 reps2
330 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
-
30
2
-
30
3
-
30
Front Raise (Dumbbell)
130 reps1
230 reps2
330 reps3
Front Delts
Front Raise (Dumbbell)
Front Delts
Set
KG
Reps
1
-
30
2
-
30
3
-
30
Arnold Press (Dumbbell)
130 reps1
230 reps2
330 reps3
Front DeltsSide DeltsTriceps
Arnold Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
-
30
2
-
30
3
-
30
Dumbbell Snatch
115 reps1
215 reps2
315 reps3
GlutesSide DeltsHamstrings
Dumbbell Snatch
GlutesSide DeltsHamstrings
Set
KG
Reps
1
-
15
2
-
15
3
-
15
Hang Snatch
140 reps1
240 reps2
340 reps3
GlutesSide DeltsHamstringsUpper Traps
Hang Snatch
GlutesSide DeltsHamstringsUpper Traps
Set
KG
Reps
1
-
40
2
-
40
3
-
40
Across Chest Shoulder Stretch
100:601
200:602
Rear Delts
Across Chest Shoulder Stretch
Rear Delts
Set
Time
1
-
2
-
Rear Lateral Raise
130 reps1
230 reps2
330 reps3
Rear Delts
Rear Lateral Raise
Rear Delts
Set
KG
Reps
1
-
30
2
-
30
3
-
30
Shrug (Barbell)
140 reps1
240 reps2
340 reps3
Upper Traps
Shrug (Barbell)
Upper Traps
Set
KG
Reps
1
-
40
2
-
40
3
-
40
Rear Delt Reverse Fly (Dumbbell)
130 reps1
230 reps2
330 reps3
Rear DeltsUpper Back
Rear Delt Reverse Fly (Dumbbell)
Rear DeltsUpper Back
Set
KG
Reps
1
-
30
2
-
30
3
-
30
Seated Palms Up Wrist Curl
130 reps1
230 reps2
330 reps3
Forearms
Seated Palms Up Wrist Curl
Forearms
Set
KG
Reps
1
-
30
2
-
30
3
-
30
Seated Wrist Extension (Barbell)
120 reps1
220 reps2
320 reps3
Forearms
Seated Wrist Extension (Barbell)
Forearms
Set
KG
Reps
1
-
20
2
-
20
3
-
20
Barbell Reverse Curl
120 reps1
220 reps2
320 reps3
ForearmsBiceps
Barbell Reverse Curl
ForearmsBiceps
Set
KG
Reps
1
-
20
2
-
20
3
-
20
Dumbbell Standing Arms Rotate
120 reps1
220 reps2
320 reps3
Forearms
Dumbbell Standing Arms Rotate
Forearms
Set
KG
Reps
1
-
20
2
-
20
3
-
20
