Upper
Body Heatmap
Target Muscles
Iso-Lateral Chest Press (Machine)
115 repsW
210 repsW
310 reps3
410 reps4
510 reps5
ChestFront DeltsTriceps
Iso-Lateral Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Reps
W
-
15
W
40
10
3
70
10
4
70
10
5
70
10
Pec flye lateral
115 reps1
215 reps2
315 reps3
Chest
Pec flye lateral
Chest
Set
KG
Reps
1
70
15
2
70
15
3
70
15
Smith row
115 reps1
210 reps2
310 reps3
410 reps4
Upper BackLats
Smith row
Upper BackLats
Set
KG
Reps
1
20
15
2
90
10
3
90
10
4
90
10
Straight Arm Lat Pulldown (Cable)
115 reps1
215 reps2
315 reps3
Lats
Straight Arm Lat Pulldown (Cable)
Lats
Set
KG
Reps
1
45
15
2
30
15
3
45
15
Back shoulder press
112 repsW
210 reps2
310 reps3
410 reps4
Front DeltsSide DeltsTriceps
Back shoulder press
Front DeltsSide DeltsTriceps
Set
KG
Reps
W
20
12
2
55
10
3
55
10
4
55
10
Rear Delt Reverse Fly (Machine)
18 repsW
28 reps2
38 reps3
48 reps4
58 reps5
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
Rear DeltsUpper Back
Set
KG
Reps
W
10
8
2
35
8
3
35
8
4
35
8
5
35
8
Triceps Pushdown
115 reps1
215 reps2
315 reps3
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
55
15
2
55
15
3
55
15
Bicep Curl (Cable)
18 repsW
28 reps2
38 reps3
48 reps4
Biceps
Bicep Curl (Cable)
Biceps
Set
KG
Reps
W
10
8
2
65
8
3
65
8
4
65
8
