Push Day
Body Heatmap
Target Muscles
Incline Bench Press (Dumbbell)
Keep your back pressed against the bench and feet planted. Lower the dumbbells slowly until they’re just above your chest, then press them up while maintaining control.
16-10 reps1
26-10 reps2
36-10 reps3
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
Keep your back pressed against the bench and feet planted. Lower the dumbbells slowly until they’re just above your chest, then press them up while maintaining control.
ChestFront DeltsTriceps
Set
KG
Range
1
14
-
2
14
-
3
14
-
Triceps Pushdown
Fully extend your arms and control the movement as you bend your elbows to keep tension on your triceps.
16-10 reps1
26-10 reps2
36-10 reps3
Triceps
Triceps Pushdown
Fully extend your arms and control the movement as you bend your elbows to keep tension on your triceps.
Triceps
Set
KG
Range
1
40
-
2
40
-
3
40
-
Bench Press (Dumbbell)
16-10 reps1
26-10 reps2
36-10 reps3
ChestTricepsFront Delts
Bench Press (Dumbbell)
ChestTricepsFront Delts
Set
KG
Range
1
12
-
2
12
-
3
12
-
Seated Shoulder Press (Machine)
16-10 reps1
26-10 reps2
36-10 reps3
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Range
1
77
-
2
77
-
3
77
-
Single Arm Lateral Raise (Cable)
18-10 reps1
28-10 reps2
38-10 reps3
Side Delts
Single Arm Lateral Raise (Cable)
Side Delts
Set
KG
Range
1
20
-
2
20
-
3
20
-
Triceps Extension (Cable)
16-10 reps1
26-10 reps2
36-10 reps3
Triceps
Triceps Extension (Cable)
Triceps
Set
KG
Range
1
20
-
2
20
-
3
20
-
Triceps Dip (Assisted)
16-10 reps1
26-10 reps2
36-10 reps3
TricepsChest
Triceps Dip (Assisted)
TricepsChest
Set
-KG
Range
1
20
-
2
20
-
3
20
-
Triceps Pressdown
18-10 reps1
28-10 reps2
38-10 reps3
Triceps
Triceps Pressdown
Triceps
Set
KG
Range
1
35
-
2
35
-
3
35
-
Triceps Rope Pushdown
18 reps1
28 reps2
38 reps3
Triceps
Triceps Rope Pushdown
Triceps
Set
KG
Reps
1
30
8
2
30
8
3
30
8
Single Arm Triceps Pushdown (Cable)
18 reps1
Triceps
Single Arm Triceps Pushdown (Cable)
Triceps
Set
KG
Reps
1
20
8
Chest Fly (Band)
130 kg1
Chest
Chest Fly (Band)
Chest
Set
KG
Reps
1
30
-
Chest Press (Machine)
18 reps1
ChestFront DeltsTriceps
Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
69
8
Single Arm Triceps Pushdown (Cable)
18 reps1
Triceps
Single Arm Triceps Pushdown (Cable)
Triceps
Set
KG
Reps
1
20
8
Decline Bench Press (Machine)
16-8 reps1
ChestTriceps
Decline Bench Press (Machine)
ChestTriceps
Set
KG
Range
1
40
-
Triceps Rope Pushdown
18 reps1
Triceps
Triceps Rope Pushdown
Triceps
Set
KG
Reps
1
30
8
