Chest, Triceps and Shoulders
Body Heatmap
Target Muscles
Bench Press (Barbell)
112 reps1
212 reps2
311 reps3
48 reps4
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Reps
1
20
12
2
30
12
3
30
11
4
30
8
Triceps Pushdown
112 reps1
212 reps2
312 reps3
412 reps4
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
20
12
2
30
12
3
30
12
4
32.5
12
Incline Bench Press (Dumbbell)
112 reps1
212 reps2
312 reps3
410 reps4
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
16
12
2
18
12
3
18
12
4
20
10
Incline Chest Fly (Dumbbell)
112 reps1
212 reps2
312 reps3
412 reps4
Chest
Incline Chest Fly (Dumbbell)
Chest
Set
KG
Reps
1
8
12
2
12
12
3
12
12
4
12
12
Overhead Triceps Extension (Cable)
112 reps1
212 reps2
312 reps3
412 reps4
Triceps
Overhead Triceps Extension (Cable)
Triceps
Set
KG
Reps
1
15
12
2
22.5
12
3
25
12
4
25
12
Triceps Rope Pushdown
112 reps1
212 reps2
312 reps3
412 reps4
Triceps
Triceps Rope Pushdown
Triceps
Set
KG
Reps
1
15
12
2
20
12
3
20
12
4
20
12
Low Cable Fly Crossovers
112 reps1
212 reps2
312 reps3
410 reps4
Chest
Low Cable Fly Crossovers
Chest
Set
KG
Reps
1
5
12
2
7.5
12
3
7.5
12
4
10
10
Seated Shoulder Press (Machine)
112 reps1
212 reps2
312 reps3
412 reps4
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
30
12
2
40
12
3
40
12
4
40
12
Lateral Raise (Dumbbell)
112 reps1
212 reps2
312 reps3
412 reps4
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
5
12
2
7
12
3
7
12
4
7
12
Face Pull
112 reps1
212 reps2
312 reps3
412 reps4
Rear DeltsUpper Back
Face Pull
Rear DeltsUpper Back
Set
KG
Reps
1
15
12
2
25
12
3
25
12
4
25
12
