Push
Body Heatmap
Target Muscles
Bench Press (Barbell)
115 reps1
210 reps2
33 reps3
410 reps4
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Reps
1
20
15
2
30
10
3
40
3
4
35
10
Shoulder Press (Dumbbell)
112 reps1
28 reps2
38 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
10
12
2
12.5
8
3
12.5
8
Triceps Extension (Dumbbell)
18 reps1
216 reps2
36 reps3
Triceps
Triceps Extension (Dumbbell)
Triceps
Set
KG
Reps
1
20
8
2
15
16
3
17.5
6
Cable Middle Fly
115 reps1
215 reps2
312 reps3
Chest
Cable Middle Fly
Chest
Set
KG
Reps
1
4.5
15
2
6.8
15
3
9
12
Triceps Pushdown
112 reps1
212 reps2
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
18
12
2
18
12
Single Arm Triceps Pushdown (Cable)
14.5 kg1
24.5 kg2
Triceps
Single Arm Triceps Pushdown (Cable)
Triceps
Set
KG
Reps
1
4.5
-
2
4.5
-
Superset skuldre
110 reps1
210 reps2
310 reps3
Side DeltsFront DeltsRear Delts
Superset skuldre
Side DeltsFront DeltsRear Delts
Set
KG
Reps
1
4
10
2
4
10
3
4
10
Straight Leg Raise
112 reps1
212 reps2
351 reps3
Abs
Straight Leg Raise
Abs
Set
Reps
1
12
2
12
3
51
Dead Hang
100:151
200:102
300:123
LatsForearms
Dead Hang
LatsForearms
Set
Time
1
-
2
-
3
-
