push day
Body Heatmap
Target Muscles
Bench Press (Dumbbell)
16 reps1
26 reps2
36 reps3
ChestTricepsFront Delts
Bench Press (Dumbbell)
ChestTricepsFront Delts
Set
KG
Reps
1
12.5
6
2
12.5
6
3
12.5
6
Incline Bench Press (Barbell)
18 reps1
28 reps2
38 reps3
ChestFront DeltsTriceps
Incline Bench Press (Barbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
25
8
2
25
8
3
25
8
Chest Press (Machine)
18 reps1
28 reps2
38 reps3
ChestFront DeltsTriceps
Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
40
8
2
40
8
3
40
8
Triceps Dip (Assisted)
110 reps1
210 reps2
310 reps3
TricepsChest
Triceps Dip (Assisted)
TricepsChest
Set
-KG
Reps
1
30
10
2
30
10
3
30
10
Triceps Pushdown
110 reps1
2101 reps2
310 reps3
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
20
10
2
20
101
3
20
10
Triceps Pressdown
18 reps1
28 reps2
38 reps3
Triceps
Triceps Pressdown
Triceps
Set
KG
Reps
1
20
8
2
20
8
3
20
8
Shoulder Press (Machine Plates)
18 reps1
28 reps2
38 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Machine Plates)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
20
8
2
20
8
3
20
8
Lateral Raise (Dumbbell)
110 reps1
210 reps2
310 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
5
10
2
5
10
3
5
10
Chest Fly (Machine)
110 reps1
210 reps2
310 reps3
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
1
30
10
2
30
10
3
30
10
