Friday (Dumbbell Only)
Body Heatmap
Target Muscles
Spider Curl (Dumbbell)
112 reps1
212 reps2
312 reps3
412 reps4
Biceps
Spider Curl (Dumbbell)
Biceps
Set
KG
Reps
1
-
12
2
-
12
3
-
12
4
-
12
Shrug (Dumbbell)
115 reps1
215 reps2
315 reps3
415 reps4
Upper Traps
Shrug (Dumbbell)
Upper Traps
Set
KG
Reps
1
-
15
2
-
15
3
-
15
4
-
15
Seated Incline Curl
112 reps1
212 reps2
312 reps3
Biceps
Seated Incline Curl
Biceps
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Concentration Curl
110 reps1
210 reps2
310 reps3
Biceps
Concentration Curl
Biceps
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Pullover (Dumbbell)
112 reps1
212 reps2
312 reps3
LatsChest
Pullover (Dumbbell)
LatsChest
Set
KG
Reps
1
-
12
2
-
12
3
-
12
