day 1
Body Heatmap
Target Muscles
Incline Bench Press (Dumbbell)
10 reps1
20 reps2
30 reps3
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
10
-
2
10
-
3
10
-
Bench Press (Dumbbell)
10 reps1
20 reps2
30 reps3
ChestTricepsFront Delts
Bench Press (Dumbbell)
ChestTricepsFront Delts
Set
KG
Reps
1
10
-
2
10
-
3
10
-
Butterfly (Pec Deck)
10 reps1
20 reps2
30 reps3
Chest
Butterfly (Pec Deck)
Chest
Set
KG
Reps
1
30
-
2
30
-
3
30
-
Shoulder Press (Dumbbell)
try 10 kg next session
18 reps1
28 reps2
38 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
try 10 kg next session
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
7.5
8
2
7.5
8
3
7.5
8
Lateral Raise (Dumbbell)
consistent 5 kg sampai hit 10 reps
10 reps1
20 reps2
30 reps3
Side Delts
Lateral Raise (Dumbbell)
consistent 5 kg sampai hit 10 reps
Side Delts
Set
KG
Reps
1
5
-
2
5
-
3
5
-
Rear Delt Reverse Fly (Machine)
try 25 next
110 reps1
210 reps2
310 reps3
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
try 25 next
Rear DeltsUpper Back
Set
KG
Reps
1
20
10
2
20
10
3
20
10
Triceps Rope Pushdown
try 25 or 30 next
18 reps1
28 reps2
38 reps3
Triceps
Triceps Rope Pushdown
try 25 or 30 next
Triceps
Set
KG
Reps
1
20
8
2
20
8
3
20
8
Triceps Extension (Cable)
single arm try
110 reps1
210 reps2
310 reps3
Triceps
Triceps Extension (Cable)
single arm try
Triceps
Set
KG
Reps
1
15
10
2
15
10
3
15
10
