MONDAY (chest+tri+shoulders)
Body Heatmap
Target Muscles
Incline Bench Press (Smith Machine)
18 reps1
28 reps2
38 reps3
48 reps4
ChestFront DeltsTriceps
Incline Bench Press (Smith Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
22
8
2
22
8
3
22
8
4
22
8
Incline Bench Press (Dumbbell)
18 reps1
28 reps2
38 reps3
48 reps4
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
14
8
2
14
8
3
14
8
4
14
8
Chest Fly (Dumbbell)
18 reps1
28 reps2
38 reps3
48 reps4
Chest
Chest Fly (Dumbbell)
Chest
Set
KG
Reps
1
9
8
2
9
8
3
9
8
4
9
8
Triceps Pushdown
18 reps1
28 reps2
38 reps3
48 reps4
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
12.5
8
2
12.5
8
3
12.5
8
4
12.5
8
Skullcrusher (Barbell)
18 reps1
28 reps2
38 reps3
48 reps4
Triceps
Skullcrusher (Barbell)
Triceps
Set
KG
Reps
1
18
8
2
18
8
3
18
8
4
18
8
Triceps Kickback (Dumbbell)
18 reps1
28 reps2
38 reps3
48 reps4
Triceps
Triceps Kickback (Dumbbell)
Triceps
Set
KG
Reps
1
16
8
2
16
8
3
16
8
4
16
8
Shoulder Press (Dumbbell)
18 reps1
28 reps2
38 reps3
48 reps4
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
10
8
2
10
8
3
10
8
4
10
8
Shrug (Dumbbell)
18 reps1
28 reps2
38 reps3
48 reps4
Upper Traps
Shrug (Dumbbell)
Upper Traps
Set
KG
Reps
1
18
8
2
18
8
3
18
8
4
18
8
