Push day
Body Heatmap
Target Muscles
Push Up
120 reps1
220 reps2
320 reps3
ChestTricepsFront Delts
Push Up
ChestTricepsFront Delts
Set
Reps
1
20
2
20
3
20
Shoulder Press (Dumbbell)
115 reps1
215 reps2
315 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
10
15
2
10
15
3
10
15
Bench Press (Dumbbell)
116 reps1
216 reps2
316 reps3
ChestTricepsFront Delts
Bench Press (Dumbbell)
ChestTricepsFront Delts
Set
KG
Reps
1
10
16
2
10
16
3
10
16
Chest Fly (Dumbbell)
110 reps1
210 reps2
310 reps3
Chest
Chest Fly (Dumbbell)
Chest
Set
KG
Reps
1
8
10
2
8
10
3
8
10
Lateral Raise (Dumbbell)
18 reps1
28 reps2
38 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
8
8
2
8
8
3
8
8
Skullcrusher (Dumbbell)
18 reps1
28 reps2
38 reps3
Triceps
Skullcrusher (Dumbbell)
Triceps
Set
KG
Reps
1
8
8
2
8
8
3
8
8