push day
Body Heatmap
Target Muscles
Overhead Press (Smith Machine)
seated
18 reps1
28 reps2
37 reps3
Front DeltsSide DeltsTriceps
Overhead Press (Smith Machine)
seated
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
30
8
2
30
8
3
30
7
Single Arm Lateral Raise (Cable)
115 reps1
212 reps2
38 reps3
Side Delts
Single Arm Lateral Raise (Cable)
Side Delts
Set
KG
Reps
1
6.8
15
2
6.8
12
3
6.8
8
Chest Press (Machine)
17 reps1
28 reps2
35 reps3
ChestFront DeltsTriceps
Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
52
7
2
52
8
3
52
5
Triceps Pressdown
112 reps1
210 reps2
310 reps3
Triceps
Triceps Pressdown
Triceps
Set
KG
Reps
1
18.1
12
2
18.1
10
3
18.1
10
Triceps Kickback (Cable)
110 reps1
28 reps2
38 reps3
Triceps
Triceps Kickback (Cable)
Triceps
Set
KG
Reps
1
2.3
10
2
2.3
8
3
2.3
8
Rear Delt Reverse Fly (Machine)
115 reps1
212 reps2
312 reps3
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
Rear DeltsUpper Back
Set
KG
Reps
1
32
15
2
32
12
3
32
12
