Mur
Body Heatmap
Target Muscles
Shoulder Press (Dumbbell)
112 reps1
212 reps2
312 reps3
412 reps4
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
8
12
2
8
12
3
8
12
4
8
12
Plate Front Raise
112 reps1
212 reps2
312 reps3
412 reps4
Front Delts
Plate Front Raise
Front Delts
Set
KG
Reps
1
5
12
2
5
12
3
5
12
4
5
12
Lateral Raise (Dumbbell)
112 reps1
212 reps2
312 reps3
412 reps4
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
4
12
2
4
12
3
4
12
4
4
12
Rear Delt Reverse Fly (Machine)
112 reps1
212 reps2
312 reps3
412 reps4
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
Rear DeltsUpper Back
Set
KG
Reps
1
9
12
2
9
12
3
9
12
4
9
12
Bicep Curl (Cable)
112 reps1
212 reps2
312 reps3
412 reps4
Biceps
Bicep Curl (Cable)
Biceps
Set
KG
Reps
1
6.8
12
2
6.8
12
3
6.8
12
4
6.8
12
Reverse Curl
112 reps1
212 reps2
312 reps3
412 reps4
ForearmsBiceps
Reverse Curl
ForearmsBiceps
Set
KG
Reps
1
6.8
12
2
6.8
12
3
6.8
12
4
6.8
12
Decline Crunch
18 reps1
28 reps2
38 reps3
48 reps4
Abs
Decline Crunch
Abs
Set
Reps
1
8
2
8
3
8
4
8
Crunch (Weighted)
18 reps1
Abs
Crunch (Weighted)
Abs
Set
-KG
Reps
1
5
8
Treadmill
11100 km · 09:001
QuadsHamstringsCalvesGlutes
Treadmill
QuadsHamstringsCalvesGlutes
Set
KM
Duration
1
1100
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