Monday/Saturday
Body Heatmap
Target Muscles
Incline Bench Press (Dumbbell)
18 repsW
26 repsF
36 repsF
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
W
16
8
F
20
6
F
20
6
Chest Fly (Machine)
18 repsW
26 repsF
36 repsF
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
W
78
8
F
100
6
F
100
6
Bench Press (Barbell)
18 repsW
26 repsF
36 repsF
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Reps
W
30
8
F
50
6
F
50
6
Single Arm Triceps Pushdown (Cable)
18 repsW
26 repsF
36 repsF
Triceps
Single Arm Triceps Pushdown (Cable)
Triceps
Set
KG
Reps
W
-
8
F
-
6
F
-
6
Triceps Rope Pushdown
16 repsW
28 repsF
38 repsF
Triceps
Triceps Rope Pushdown
Triceps
Set
KG
Reps
W
-
6
F
-
8
F
-
8
Overhead Triceps Extension (Cable)
16 repsW
28 repsF
38 repsF
Triceps
Overhead Triceps Extension (Cable)
Triceps
Set
KG
Reps
W
-
6
F
-
8
F
-
8
Lateral Raise (Dumbbell)
1-1
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
-
-
Shoulder Press (Dumbbell)
1-1
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
-
-
Seated Shoulder Press (Machine)
1-1
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
-
-
Face Pull
1-1
Rear DeltsUpper Back
Face Pull
Rear DeltsUpper Back
Set
KG
Reps
1
-
-
Rear Delt Reverse Fly (Machine)
1-1
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
Rear DeltsUpper Back
Set
KG
Reps
1
-
-
Cable Leaning Lateral Raise
1-1
Side Delts
Cable Leaning Lateral Raise
Side Delts
Set
KG
Reps
1
-
-
Front Raise (Dumbbell)
1-1
Front Delts
Front Raise (Dumbbell)
Front Delts
Set
KG
Reps
1
-
-
