upper day(no time for arms)
Body Heatmap
Target Muscles
Incline Bench Press (Dumbbell)
110 reps1
29 reps2
38 reps3
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
20
10
2
25
9
3
25
8
Chest Fly (Machine)
18 reps1
28 reps2
38 reps3
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
1
33
8
2
33
8
3
33
8
Seated Row (Machine)
18 reps1
29 reps2
38 reps3
Upper BackLats
Seated Row (Machine)
Upper BackLats
Set
KG
Reps
1
40
8
2
40
9
3
40
8
Lat Pulldown (Cable)
18 reps1
28 reps2
38 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
35
8
2
35
8
3
35
8
Lateral Raise (Dumbbell)
18 reps1
27 reps2
315 kg3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
15
8
2
15
7
3
15
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