tryck ben a
Body Heatmap
Target Muscles
Bench Press (Barbell)
18-12 repsW
26-10 repsF
36-10 repsF
46-10 repsF
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Range
W
20
-
F
22
-
F
22
-
F
22
-
Shoulder Press (Dumbbell)
120-30 reps1
220-30 reps2
320-30 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Range
1
3.5
-
2
3.5
-
3
3.5
-
Dumbbell Row
115-20 reps1
215-20 reps2
315-20 reps3
Upper BackLats
Dumbbell Row
Upper BackLats
Set
KG
Range
1
6
-
2
6
-
3
6
-
Lying Leg Curl (Machine)
110-15 reps1
210-15 reps2
310-15 reps3
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Range
1
15
-
2
15
-
3
15
-
Leg Extension (Machine)
130-50 repsF
230-60 repsF
330-60 repsF
Quads
Leg Extension (Machine)
Quads
Set
KG
Range
F
16.8
-
F
16.8
-
F
16.8
-
Over Bench Wrist Curl
10 repsF
20 repsF
30 repsF
Forearms
Over Bench Wrist Curl
Forearms
Set
KG
Reps
F
6
-
F
6
-
F
6
-
