sigma
Body Heatmap
Target Muscles
Incline Bench Press (Dumbbell)
110 reps1
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
10
10
Bench Press (Dumbbell)
110 reps1
ChestTricepsFront Delts
Bench Press (Dumbbell)
ChestTricepsFront Delts
Set
KG
Reps
1
11
10
Push Up
15 reps1
ChestTricepsFront Delts
Push Up
ChestTricepsFront Delts
Set
Reps
1
5
Chest Fly (Dumbbell)
110 reps1
Chest
Chest Fly (Dumbbell)
Chest
Set
KG
Reps
1
7
10
Plank Pushup
11 reps1
ChestTricepsAbs
Plank Pushup
ChestTricepsAbs
Set
Reps
1
1
Kneeling Push Up
110 reps1
ChestTriceps
Kneeling Push Up
ChestTriceps
Set
Reps
1
10
Plate Press
12 reps1
ChestTricepsFront Delts
Plate Press
ChestTricepsFront Delts
Set
KG
Reps
1
11
2
Dumbbell Row
110 reps1
Upper BackLats
Dumbbell Row
Upper BackLats
Set
KG
Reps
1
11
10
Bent Over Row (Dumbbell)
110 reps1
Upper BackLats
Bent Over Row (Dumbbell)
Upper BackLats
Set
KG
Reps
1
11
10
Hammer Curl (Dumbbell)
110 reps1
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
11
10
Bicep Curl (Dumbbell)
110 reps1
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
10
10
Alternate Biceps Curl
110 reps1
Biceps
Alternate Biceps Curl
Biceps
Set
KG
Reps
1
10
10
Concentration Curl
110 reps1
Biceps
Concentration Curl
Biceps
Set
KG
Reps
1
10
10
Spider Curl (Dumbbell)
110 reps1
Biceps
Spider Curl (Dumbbell)
Biceps
Set
KG
Reps
1
10
10
Bench Dip
110 reps1
TricepsChest
Bench Dip
TricepsChest
Set
Reps
1
10
Triceps Kickback (Dumbbell)
110 reps1
Triceps
Triceps Kickback (Dumbbell)
Triceps
Set
KG
Reps
1
10
10
Single Arm Tricep Extension (Dumbbell)
110 reps1
Triceps
Single Arm Tricep Extension (Dumbbell)
Triceps
Set
KG
Reps
1
10
10
Lying Leg Raise
110 reps1
Abs
Lying Leg Raise
Abs
Set
Reps
1
10
Crunch
110 reps1
Abs
Crunch
Abs
Set
Reps
1
10
Hollow Rock
1::1
Abs
Hollow Rock
Abs
Set
Time
1
-
Crunch (Weighted)
110 reps1
Abs
Crunch (Weighted)
Abs
Set
-KG
Reps
1
10
10
Shrug (Dumbbell)
110 reps1
Upper Traps
Shrug (Dumbbell)
Upper Traps
Set
KG
Reps
1
10
10
Decline Shrug
110 reps1
Upper Traps
Decline Shrug
Upper Traps
Set
KG
Reps
1
10
10
Rear Delt Reverse Fly (Dumbbell)
110 reps1
Rear DeltsUpper Back
Rear Delt Reverse Fly (Dumbbell)
Rear DeltsUpper Back
Set
KG
Reps
1
9
10
Rear Lateral Raise
110 reps1
Rear Delts
Rear Lateral Raise
Rear Delts
Set
KG
Reps
1
9
10
