Chest & Triceps - Monday
Body Heatmap
Target Muscles
Incline Bench Press (Dumbbell)
Up chest
112 reps1
212 reps2
310 reps3
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
Up chest
ChestFront DeltsTriceps
Set
KG
Reps
1
35
12
2
35
12
3
40
10
Chest Press (Machine)
Mid chest
112 reps1
28 reps2
38 repsD
ChestFront DeltsTriceps
Chest Press (Machine)
Mid chest
ChestFront DeltsTriceps
Set
KG
Reps
1
36
12
2
46
8
D
46
8
Chest Fly (Machine)
Up chest
111 reps1
28 repsD
Chest
Chest Fly (Machine)
Up chest
Chest
Set
KG
Reps
1
41
11
D
46
8
Standing Cable Fly
Lower chest
115 reps1
212 reps2
312 reps3
ChestFront Delts
Standing Cable Fly
Lower chest
ChestFront Delts
Set
KG
Reps
1
35
15
2
45
12
3
45
12
Overhead Triceps Extension (Cable)
Long head
112 reps1
212 reps2
38 repsD
Triceps
Overhead Triceps Extension (Cable)
Long head
Triceps
Set
KG
Reps
1
32.5
12
2
32.5
12
D
37.5
8
Triceps Rope Pushdown
Lateral + medial
112 reps1
210 reps2
38 repsD
Triceps
Triceps Rope Pushdown
Lateral + medial
Triceps
Set
KG
Reps
1
55
12
2
60
10
D
65
8
Single Arm Triceps Pushdown (Cable)
Lateral head
112 reps1
26 repsD
Triceps
Single Arm Triceps Pushdown (Cable)
Lateral head
Triceps
Set
KG
Reps
1
7.5
12
D
12.5
6
Reverse grip pushdown
medial head
118 reps1
213 repsF
Triceps
Reverse grip pushdown
medial head
Triceps
Set
KG
Reps
1
17.5
18
F
22.5
13
