push day
Body Heatmap
Target Muscles
Incline Bench Press (Smith Machine)
110 reps1
210 reps2
310 reps3
ChestFront DeltsTriceps
Incline Bench Press (Smith Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
2.5
10
2
2.5
10
3
2.5
10
Triceps Rope Pushdown
111 reps1
213 reps2
313 reps3
Triceps
Triceps Rope Pushdown
Triceps
Set
KG
Reps
1
11.3
11
2
11.3
13
3
11.3
13
Lateral Raise (Dumbbell)
115 reps1
215 reps2
311 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
6
15
2
6
15
3
6
11
Seated Dip Machine
115 reps1
215 reps2
315 reps3
TricepsChest
Seated Dip Machine
TricepsChest
Set
KG
Reps
1
32
15
2
36
15
3
36
15
Chest Fly (Machine)
112 reps1
212 reps2
312 reps3
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
1
32
12
2
32
12
3
32
12
