Monday
Body Heatmap
Target Muscles
Chest Press (Machine)
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
610 reps6
ChestFront DeltsTriceps
Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
-
10
2
-
10
3
-
10
4
-
10
5
-
10
6
-
10
Seated Dip Machine
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
610 reps6
TricepsChest
Seated Dip Machine
TricepsChest
Set
KG
Reps
1
-
10
2
-
10
3
-
10
4
-
10
5
-
10
6
-
10
Chest Fly (Machine)
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
610 reps6
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
1
-
10
2
-
10
3
-
10
4
-
10
5
-
10
6
-
10
Seated Shoulder Press (Machine)
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
610 reps6
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
-
10
2
-
10
3
-
10
4
-
10
5
-
10
6
-
10
Bench Press (Barbell)
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
610 reps6
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Reps
1
-
10
2
-
10
3
-
10
4
-
10
5
-
10
6
-
10
Single Arm Lateral Raise (Cable)
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
610 reps6
Side Delts
Single Arm Lateral Raise (Cable)
Side Delts
Set
KG
Reps
1
-
10
2
-
10
3
-
10
4
-
10
5
-
10
6
-
10
Single Arm Lateral Raise (Cable)
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
610 reps6
Side Delts
Single Arm Lateral Raise (Cable)
Side Delts
Set
KG
Reps
1
-
10
2
-
10
3
-
10
4
-
10
5
-
10
6
-
10
Shoulder Press (Dumbbell)
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
610 reps6
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
-
10
2
-
10
3
-
10
4
-
10
5
-
10
6
-
10
Triceps Pushdown
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
610 reps6
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
-
10
2
-
10
3
-
10
4
-
10
5
-
10
6
-
10
Overhead Triceps Extension (Cable)
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
610 reps6
Triceps
Overhead Triceps Extension (Cable)
Triceps
Set
KG
Reps
1
-
10
2
-
10
3
-
10
4
-
10
5
-
10
6
-
10
Dead Hang Stretch
100:601
200:602
LatsForearms
Dead Hang Stretch
LatsForearms
Set
Time
1
-
2
-
