upper day
Body Heatmap
Target Muscles
Bench Press (Barbell)
110 reps1
210 reps2
310 reps3
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Reps
1
20
10
2
25
10
3
25
10
Butterfly (Pec Deck)
112 reps1
212 reps2
312 reps3
Chest
Butterfly (Pec Deck)
Chest
Set
KG
Reps
1
12.5
12
2
12.5
12
3
12.5
12
Rear Delt Reverse Fly (Machine)
18 reps1
210 reps2
38 reps3
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
Rear DeltsUpper Back
Set
KG
Reps
1
10
8
2
10
10
3
10
8
Seated Cable Row - Bar Wide Grip
110 reps1
210 reps2
310 reps3
Upper BackLats
Seated Cable Row - Bar Wide Grip
Upper BackLats
Set
KG
Reps
1
30
10
2
30
10
3
30
10
Lat Pulldown - Close Grip
110 reps1
210 reps2
310 reps3
LatsUpper Back
Lat Pulldown - Close Grip
LatsUpper Back
Set
KG
Reps
1
30
10
2
30
10
3
30
10
Single Arm Triceps Pushdown (Cable)
18 reps1
210 reps2
Triceps
Single Arm Triceps Pushdown (Cable)
Triceps
Set
KG
Reps
1
7.5
8
2
5
10
Overhead Triceps Extension (Cable)
112 reps1
212 reps2
312 reps3
Triceps
Overhead Triceps Extension (Cable)
Triceps
Set
KG
Reps
1
7.5
12
2
7.5
12
3
7.5
12
Bicep Curl (Cable)
110 reps1
210 reps2
Biceps
Bicep Curl (Cable)
Biceps
Set
KG
Reps
1
12.5
10
2
12.5
10
Preacher Curl (Machine)
110 reps1
210 reps2
310 reps3
Biceps
Preacher Curl (Machine)
Biceps
Set
KG
Reps
1
15
10
2
15
10
3
12.5
10
Lateral Raise (Machine)
112 reps1
212 reps2
Side Delts
Lateral Raise (Machine)
Side Delts
Set
KG
Reps
1
25
12
2
25
12
