Push Day
Body Heatmap
Target Muscles
Chest Press (Machine)
8-12 reps
18 reps1
28 reps2
38 reps3
ChestFront DeltsTriceps
Chest Press (Machine)
8-12 reps
ChestFront DeltsTriceps
Set
KG
Reps
1
32
8
2
32
8
3
32
8
Incline Bench Press (Dumbbell)
8-12 reps
18 reps1
28 reps2
38 reps3
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
8-12 reps
ChestFront DeltsTriceps
Set
KG
Reps
1
12
8
2
12
8
3
12
8
Lateral Raise (Machine)
12-15 reps
112 reps1
210 reps2
310 reps3
410 repsF
Side Delts
Lateral Raise (Machine)
12-15 reps
Side Delts
Set
KG
Reps
1
23
12
2
23
10
3
23
10
F
23
10
Seated Dip Machine
12-15 reps
112 reps1
215 reps2
312 reps3
TricepsChest
Seated Dip Machine
12-15 reps
TricepsChest
Set
KG
Reps
1
27
12
2
27
15
3
27
12
Chest Fly (Machine)
8-12 reps
18 reps1
27 reps2
38 reps3
Chest
Chest Fly (Machine)
8-12 reps
Chest
Set
KG
Reps
1
25
8
2
32
7
3
32
8
