Gympal

    FRIDAY (ABS, ARMS, SHOULDER, BACK)

    Josh Lualua
    Josh Lualua

    Body Heatmap

    Target Muscles

    Cable Kneeling One Arm Lat Pulldown

    1-1
    LatsUpper Back

    Lat Pulldown - Close Grip

    1-1
    LatsUpper Back

    Lat Pulldown (Cable)

    1-1
    LatsUpper Back

    Single Arm Cable Row

    1-1
    Upper BackLats

    Back Extension (Weighted Hyperextension)

    1-1
    Lower BackGlutesHamstrings

    Superman

    1-1
    Lower BackGlutes

    Decline Crunch (Weighted)

    1-1
    Abs

    Straight Leg Raise

    1-1
    Abs

    Hanging Leg Raise

    1-1
    Abs

    Russian Twist (Weighted)

    1-1
    ObliquesAbs

    Landmine 180

    1-1
    ObliquesAbsSide Delts

    Cable Core Palloff Press

    1-1
    ObliquesAbs

    Hammer Curl (Dumbbell)

    1-1
    BicepsForearms

    Bicep Curl (Dumbbell)

    1-1
    Biceps

    Cable One Arm Biceps Curl

    1-1
    Biceps

    Behind the Back Curl (Cable)

    1-1
    Biceps

    Shoulder Press (Dumbbell)

    1-1
    Front DeltsSide DeltsTriceps

    Seated Shoulder Press (Machine)

    1-1
    Front DeltsSide DeltsTriceps

    Front Raise (Dumbbell)

    1-1
    Front Delts

    Single Arm Lateral Raise (Cable)

    1-1
    Side Delts

    Upright Row (Cable)

    1-1
    Side DeltsUpper Traps

    Lateral Raise (Dumbbell)

    1-1
    Side Delts

    Face Pull

    1-1
    Rear DeltsUpper Back

    Rear Delt Reverse Fly (Cable)

    1-1
    Rear DeltsUpper Back

    Shrug (Dumbbell)

    1-1
    Upper Traps

    Shrug (Barbell)

    1-1
    Upper Traps

    Over Bench Wrist Curl

    1-1
    Forearms

    Behind the Back Bicep Wrist Curl (Barbell)

    1-1
    Forearms

    Reverse Curl (Barbell)

    1-1
    ForearmsBiceps

    Pinwheel Curl (Dumbbell)

    1-1
    BicepsForearms