Bodyweight Push Day
Body Heatmap
Target Muscles
Push Up
18-12 reps1
28-12 reps2
38-12 reps3
ChestTricepsFront Delts
Push Up
ChestTricepsFront Delts
Set
Range
1
-
2
-
3
-
Bench Dip
16-10 reps1
26-10 reps2
36-10 reps3
TricepsChest
Bench Dip
TricepsChest
Set
Range
1
-
2
-
3
-
Pike Pushup
16-10 reps1
26-10 reps2
36-10 reps3
Front DeltsTricepsChest
Pike Pushup
Front DeltsTricepsChest
Set
Range
1
-
2
-
3
-
Diamond Push Up
16-10 reps1
26-10 reps2
36-10 reps3
TricepsChest
Diamond Push Up
TricepsChest
Set
Range
1
-
2
-
3
-