push day
Body Heatmap
Target Muscles
Push Up
112 reps1
212 reps2
312 reps3
412 reps4
ChestTricepsFront Delts
Push Up
ChestTricepsFront Delts
Set
Reps
1
12
2
12
3
12
4
12
Pike Pushup
110 reps1
210 reps2
310 reps3
Front DeltsTricepsChest
Pike Pushup
Front DeltsTricepsChest
Set
Reps
1
10
2
10
3
10
Decline Push Up
110 reps1
210 reps2
ChestFront DeltsTriceps
Decline Push Up
ChestFront DeltsTriceps
Set
Reps
1
10
2
10
Diamond Push Up
112 reps1
212 reps2
TricepsChest
Diamond Push Up
TricepsChest
Set
Reps
1
12
2
12
Triceps Dip
120 reps1
215 reps2
315 reps3
TricepsChest
Triceps Dip
TricepsChest
Set
Reps
1
20
2
15
3
15
Shoulder Taps
116 reps1
220 reps2
320 reps3
AbsFront Delts
Shoulder Taps
AbsFront Delts
Set
Reps
1
16
2
20
3
20