Push
Body Heatmap
Target Muscles
Shoulder Press (Dumbbell)
Last set done till failure
18 reps1
210 reps2
39 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Last set done till failure
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
12.5
8
2
12.5
10
3
12.5
9
Bench Press (Dumbbell)
18 reps1
28 reps2
310 reps3
ChestTricepsFront Delts
Bench Press (Dumbbell)
ChestTricepsFront Delts
Set
KG
Reps
1
12.5
8
2
12.5
8
3
12.5
10
Decline Bench Press (Barbell)
18 reps1
28 reps2
38 reps3
ChestTriceps
Decline Bench Press (Barbell)
ChestTriceps
Set
KG
Reps
1
25
8
2
25
8
3
25
8
Seated Chest Flys (Cable)
Not enough rest time between 1st and 2nd sets Lower weight next time?
18 reps1
27 reps2
38 reps3
Chest
Seated Chest Flys (Cable)
Not enough rest time between 1st and 2nd sets Lower weight next time?
Chest
Set
KG
Reps
1
13.6
8
2
13.6
7
3
13.6
8
Lateral Raise (Cable)
1-1
2-2
3-3
Side Delts
Lateral Raise (Cable)
Side Delts
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Overhead Triceps Extension (Cable)
Wrong order had impact on ability - done till failure
110 reps1
25 reps2
37 reps3
Triceps
Overhead Triceps Extension (Cable)
Wrong order had impact on ability - done till failure
Triceps
Set
KG
Reps
1
13.6
10
2
18.1
5
3
13.6
7
Triceps Pushdown
Done on far right cable - heavier
18 reps1
28 reps2
38 reps3
Triceps
Triceps Pushdown
Done on far right cable - heavier
Triceps
Set
KG
Reps
1
27.2
8
2
27.2
8
3
27.2
8
Hip Thrust (Barbell)
110 reps1
210 reps2
310 reps3
GlutesHamstrings
Hip Thrust (Barbell)
GlutesHamstrings
Set
KG
Reps
1
40
10
2
40
10
3
40
10
Hip Abduction (Machine)
112 reps1
212 reps2
312 reps3
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
45.4
12
2
45.4
12
3
45.4
12
