chest tricep and shoulders, day, one and four
Body Heatmap
Target Muscles
Bench Press (Dumbbell)
112 reps1
210 reps2
38 reps3
46 reps4
ChestTricepsFront Delts
Bench Press (Dumbbell)
ChestTricepsFront Delts
Set
KG
Reps
1
40.8
12
2
40.8
10
3
40.8
8
4
40.8
6
Incline Bench Press (Dumbbell)
112 reps1
210 reps2
38 reps3
46 reps4
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
40.8
12
2
40.8
10
3
40.8
8
4
40.8
6
Chest Fly (Dumbbell)
112 reps1
210 reps2
38 reps3
46 reps4
Chest
Chest Fly (Dumbbell)
Chest
Set
KG
Reps
1
22.7
12
2
22.7
10
3
22.7
8
4
22.7
6
Shoulder Press (Dumbbell)
112 reps1
210 reps2
38 reps3
46 reps4
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
22.7
12
2
22.7
10
3
22.7
8
4
22.7
6
Lateral Raise (Dumbbell)
112 reps1
210 reps2
38 reps3
46 reps4
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
18.1
12
2
18.1
10
3
18.1
8
4
18.1
6
Triceps Extension (Dumbbell)
112 reps1
210 reps2
38 reps3
46 reps4
Triceps
Triceps Extension (Dumbbell)
Triceps
Set
KG
Reps
1
11.3
12
2
11.3
10
3
11.3
8
4
11.3
6
Bench Dip
112 reps1
210 reps2
38 reps3
46 reps4
TricepsChest
Bench Dip
TricepsChest
Set
Reps
1
12
2
10
3
8
4
6
Skullcrusher (Dumbbell)
112 reps1
210 reps2
38 reps3
46 reps4
Triceps
Skullcrusher (Dumbbell)
Triceps
Set
KG
Reps
1
18.1
12
2
18.1
10
3
18.1
8
4
18.1
6
