push ish
Body Heatmap
Target Muscles
Bench Press (Barbell)
16 repsW
24 repsW
33 repsW
42 repsW
52 reps5
64 reps6
74 reps7
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Reps
W
20
6
W
30
4
W
40
3
W
50
2
5
55
2
6
50
4
7
50
4
Standing Military Press (Barbell)
18 repsW
26 repsW
34 reps3
43 reps4
50 repsF
Front DeltsSide DeltsTriceps
Standing Military Press (Barbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
W
20
8
W
25
6
3
30
4
4
35
3
F
35
-
Shoulder Press (Dumbbell)
18 repsW
26 reps2
36 reps3
46 reps4
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
W
12
8
2
14
6
3
14
6
4
14
6
Standing Cable Fly
kg per side. høyde 62
18 repsW
28 reps2
38 reps3
45 repsF
ChestFront Delts
Standing Cable Fly
kg per side. høyde 62
ChestFront Delts
Set
KG
Reps
W
9
8
2
12
8
3
12
8
F
13.5
5
Triceps Rope Pushdown
18 repsW
28 reps2
36 reps3
Triceps
Triceps Rope Pushdown
Triceps
Set
KG
Reps
W
18
8
2
21
8
3
21
6
Overhead Triceps Extension (Cable)
110 repsW
27 repsF
37 repsF
Triceps
Overhead Triceps Extension (Cable)
Triceps
Set
KG
Reps
W
9
10
F
12
7
F
12
7
Cable One Arm Biceps Curl
18 repsW
26 reps2
38 reps3
Biceps
Cable One Arm Biceps Curl
Biceps
Set
KG
Reps
W
6
8
2
9
6
3
9
8
Hammer Curl (Dumbbell)
18 reps1
28 reps2
38 reps3
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
8
8
2
8
8
3
8
8
Lateral Raise (Dumbbell)
kg pr arm
18 reps1
27 reps2
Side Delts
Lateral Raise (Dumbbell)
kg pr arm
Side Delts
Set
KG
Reps
1
8
8
2
8
7
