The Perfect Push Workout
Body Heatmap
Target Muscles
Incline Bench Press (Barbell)
110 repsW
28 reps2
35 reps3
415 reps4
ChestFront DeltsTriceps
Incline Bench Press (Barbell)
ChestFront DeltsTriceps
Set
KG
Reps
RPE
W
40
10
8
2
50
8
9.5
3
50
5
10
4
-
15
-
Seated Shoulder Press (Machine)
110-20 reps1
210-20 reps2
310-20 reps3
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Range
RPE
1
35
-
8.5
2
35
-
9
3
35
-
9.5
Skullcrusher (Barbell)
112.5 kg1
215 kg2
317.5 kg3
Triceps
Skullcrusher (Barbell)
Triceps
Set
KG
Range
RPE
1
12.5
-
6
2
15
-
7.5
3
17.5
-
8
Standing Cable Fly
122.5 kg1
227.5 kg2
327.5 kg3
ChestFront Delts
Standing Cable Fly
ChestFront Delts
Set
KG
Range
RPE
1
22.5
-
6
2
27.5
-
9.5
3
27.5
-
9
Lateral Raise (Machine)
110 reps1
210 reps2
310 reps3
Side Delts
Lateral Raise (Machine)
Side Delts
Set
KG
Reps
RPE
1
12
10
8.5
2
12
10
8.5
3
12
10
9
Plate Front Raise
1-1
2-2
Front Delts
Plate Front Raise
Front Delts
Set
KG
Range
1
-
-
2
-
-
Diamond Push Up
1-F
TricepsChest
Diamond Push Up
TricepsChest
Set
Reps
F
-
