Body Heatmap
Target Muscles
Incline Bench Press (Barbell)
✅ IF all 4×6 hit clean → NEXT session +5 lb total ❌ IF any set misses → NEXT session same weight
Incline Bench Press (Barbell)
✅ IF all 4×6 hit clean → NEXT session +5 lb total ❌ IF any set misses → NEXT session same weight
Standing Military Press (Barbell)
✅ IF all 3×6 clean, no grind → NEXT session +5 lb ❌ IF bar slows/grinds → NEXT session same weight
Standing Military Press (Barbell)
✅ IF all 3×6 clean, no grind → NEXT session +5 lb ❌ IF bar slows/grinds → NEXT session same weight
Bench Press (Dumbbell)
✅ IF 10/10/10 → NEXT session +5 lb per DB ❌ IF any set <10 → NEXT session same weight
Bench Press (Dumbbell)
✅ IF 10/10/10 → NEXT session +5 lb per DB ❌ IF any set <10 → NEXT session same weight
Single Arm Lateral Raise (Cable)
✅ IF all 15 strict → NEXT session +2.5–5 lb ❌ IF swing/traps → NEXT session same weight
Single Arm Lateral Raise (Cable)
✅ IF all 15 strict → NEXT session +2.5–5 lb ❌ IF swing/traps → NEXT session same weight
Triceps Rope Pushdown
✅ IF all 12 clean, elbows good → NEXT session +5 lb ❌ IF elbow flare/ache → NEXT session same weight
Triceps Rope Pushdown
✅ IF all 12 clean, elbows good → NEXT session +5 lb ❌ IF elbow flare/ache → NEXT session same weight
