arms

Samuel Freeman

Body Heatmap

Target Muscles

Leg Extension (Machine)

1-1

Quads

Leg Extension (Machine)

Quads

Set

Reps

Squat (Barbell)

1-1

QuadsGlutesHamstrings

Squat (Barbell)

QuadsGlutesHamstrings

Set

Reps

Deadlift (Barbell)

1-1

GlutesHamstringsLower BackUpper BackQuads

Deadlift (Barbell)

GlutesHamstringsLower BackUpper BackQuads

Set

Reps

Leg Press (Machine)

1-1

QuadsGlutesHamstrings

Leg Press (Machine)

QuadsGlutesHamstrings

Set

Reps

Hip Thrust (Barbell)

1-1

GlutesHamstrings

Hip Thrust (Barbell)

GlutesHamstrings

Set

Reps

Calf Press (Machine)

1-1

Calves

Calf Press (Machine)

Calves

Set

Reps

Standing Calf Raise (Dumbbell)

1-1

Calves

Standing Calf Raise (Dumbbell)

Calves

Set

Reps

Hip Abduction (Machine)

1-1

AbductorsGlutes

Hip Abduction (Machine)

AbductorsGlutes

Set

Reps

Sumo Squat (Dumbbell)

1-1

QuadsAdductorsGlutes

Sumo Squat (Dumbbell)

QuadsAdductorsGlutes

Set

Reps

Weighted Plate Tibialis Anterior Curl

1-1

Tibialis

Weighted Plate Tibialis Anterior Curl

Tibialis

Set

Reps

Seated Leg Curl (Machine)

1-1

HamstringsCalves

Seated Leg Curl (Machine)

HamstringsCalves

Set

Reps

Treadmill

1::1

QuadsHamstringsCalvesGlutes

Treadmill

QuadsHamstringsCalvesGlutes

Set

Duration

Hammer Curl (Dumbbell)

1-1

BicepsForearms

Hammer Curl (Dumbbell)

BicepsForearms

Set

Reps

Bicep Curl (Dumbbell)

1-1

Biceps

Bicep Curl (Dumbbell)

Biceps

Set

Reps

Overhead Triceps Extension (Cable)

1-1

Triceps

Overhead Triceps Extension (Cable)

Triceps

Set

Reps

Triceps Extension (Dumbbell)

1-1

Triceps

Triceps Extension (Dumbbell)

Triceps

Set

Reps

Reverse Curl

1-1

ForearmsBiceps

Reverse Curl

ForearmsBiceps

Set

Reps

arms

Body Heatmap

Target Muscles

Leg Extension (Machine)

Leg Extension (Machine)

Squat (Barbell)

Squat (Barbell)

Deadlift (Barbell)

Deadlift (Barbell)

Leg Press (Machine)

Leg Press (Machine)

Hip Thrust (Barbell)

Hip Thrust (Barbell)

Calf Press (Machine)

Calf Press (Machine)

Standing Calf Raise (Dumbbell)

Standing Calf Raise (Dumbbell)

Hip Abduction (Machine)

Hip Abduction (Machine)

Sumo Squat (Dumbbell)

Sumo Squat (Dumbbell)

Weighted Plate Tibialis Anterior Curl

Weighted Plate Tibialis Anterior Curl

Seated Leg Curl (Machine)

Seated Leg Curl (Machine)

Treadmill

Treadmill

Hammer Curl (Dumbbell)

Hammer Curl (Dumbbell)

Bicep Curl (Dumbbell)

Bicep Curl (Dumbbell)

Overhead Triceps Extension (Cable)

Overhead Triceps Extension (Cable)

Triceps Extension (Dumbbell)

Triceps Extension (Dumbbell)

Reverse Curl

Reverse Curl

Leg Extension (Machine)

Primary Muscles

Equipment