push day
Body Heatmap
Target Muscles
Shoulder Press (Dumbbell)
18 reps1
28 reps2
38 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
12.5
8
2
15
8
3
15
8
Lateral Raise (Dumbbell)
18 reps1
28 reps2
38 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
7
8
2
8
8
3
8
8
Incline Bench Press (Smith Machine)
18 reps1
28 reps2
38 reps3
4-4
ChestFront DeltsTriceps
Incline Bench Press (Smith Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
15
8
2
15
8
3
15
8
4
-
-
Triceps Pushdown
18 reps1
28 reps2
38 reps3
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
45
8
2
50
8
3
50
8
Chest Fly (Machine)
18 reps1
28 reps2
38 reps3
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
1
45
8
2
50
8
3
50
8
Overhead Triceps Extension (Cable)
18 reps1
28 reps2
38 reps3
Triceps
Overhead Triceps Extension (Cable)
Triceps
Set
KG
Reps
1
30
8
2
35
8
3
35
8
Shoulder Press (Machine Plates)
18 reps1
28 reps2
Front DeltsSide DeltsTriceps
Shoulder Press (Machine Plates)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
15
8
2
17.5
8
Incline Bench Press (Dumbbell)
18 reps1
28 reps2
38 reps3
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
12.5
8
2
15
8
3
15
8
