push/shoulders
Body Heatmap
Target Muscles
Incline Bench Press (Dumbbell)
110 reps1
28 reps2
36 reps3
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
RPE
1
22.7
10
6
2
27.2
8
8.5
3
31.8
6
10
Bench Press (Barbell)
18 reps1
25 reps2
32 reps3
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Reps
RPE
1
83.9
8
9.5
2
102.1
5
10
3
115.7
2
-
Triceps Pushdown
drop set to failure no rest
130 reps1
220 reps2
320 reps3
Triceps
Triceps Pushdown
drop set to failure no rest
Triceps
Set
KG
Reps
RPE
1
27.2
30
10
2
22.7
20
10
3
18.1
20
10
Overhead Triceps Extension (Cable)
drop set to failure no rest
19 reps1
25 reps2
35 reps3
Triceps
Overhead Triceps Extension (Cable)
drop set to failure no rest
Triceps
Set
KG
Reps
RPE
1
27.2
9
10
2
22.7
5
10
3
18.1
5
10
Shoulder Press (Dumbbell)
18-10 reps1
26-8 reps2
34-6 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Range
RPE
1
18.1
-
9
2
22.7
-
10
3
27.2
-
10
Cable Leaning Lateral Raise
drop set to failure no rest swap arms 4th set
18 reps1
28 reps2
38 reps3
48 reps4
58 reps5
68 reps6
Side Delts
Cable Leaning Lateral Raise
drop set to failure no rest swap arms 4th set
Side Delts
Set
KG
Reps
RPE
1
22.7
8
10
2
18.1
8
10
3
13.6
8
10
4
22.7
8
10
5
18.1
8
10
6
13.6
8
10
Reverse Fly Single Arm (Cable)
archer pulls first w/ alternate drop set;
110 reps1
210 reps2
38 reps3
48 reps4
510 reps5
610 reps6
Rear DeltsUpper Back
Reverse Fly Single Arm (Cable)
archer pulls first w/ alternate drop set;
Rear DeltsUpper Back
Set
KG
Reps
RPE
1
31.8
10
9.5
2
31.8
10
9.5
3
27.2
8
9
4
27.2
8
9
5
22.7
10
10
6
22.7
10
10
