Tuesday (Dumbbell Only)
Body Heatmap
Target Muscles
Bent Over Row (Dumbbell)
18 reps1
28 reps2
38 reps3
48 reps4
Upper BackLats
Bent Over Row (Dumbbell)
Upper BackLats
Set
KG
Reps
1
2.3
8
2
2.3
8
3
2.3
8
4
2.3
8
Triceps Kickback (Dumbbell)
each side
110 reps1
210 reps2
310 reps3
Triceps
Triceps Kickback (Dumbbell)
each side
Triceps
Set
KG
Reps
1
2.3
10
2
2.3
10
3
2.3
10
Renegade Row (Dumbbell)
18 reps1
28 reps2
38 reps3
Upper BackAbs
Renegade Row (Dumbbell)
Upper BackAbs
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Bicep Curl (Dumbbell)
110 reps1
210 reps2
310 reps3
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
2.3
10
2
2.3
10
3
2.3
10
Hammer Curl (Dumbbell)
112 reps1
212 reps2
312 reps3
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
2.3
12
2
2.3
12
3
2.3
12
Reverse Curl (Dumbbell)
112 reps1
212 reps2
312 reps3
ForearmsBiceps
Reverse Curl (Dumbbell)
ForearmsBiceps
Set
KG
Reps
1
2.3
12
2
2.3
12
3
2.3
12
