benk + pump 2
Body Heatmap
Target Muscles
Bench Press (Barbell)
16 repsW
26 repsW
35 repsW
45 repsW
55 reps5
65 reps6
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Reps
W
20
6
W
30
6
W
40
5
W
50
5
5
50
5
6
50
5
Incline Bench Press (Dumbbell)
16 repsW
26 reps2
36 reps3
46 reps4
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
RPE
W
12
6
-
2
16
6
9
3
16
6
-
4
16
6
9.5
Standing Cable Fly
18 repsW
28 reps2
36 reps3
45 repsF
ChestFront Delts
Standing Cable Fly
ChestFront Delts
Set
KG
Reps
W
9
8
2
12
8
3
12
6
F
12
5
Face Pull
18 repsW
212 reps2
312 reps3
412 reps4
Rear DeltsUpper Back
Face Pull
Rear DeltsUpper Back
Set
KG
Reps
W
18
8
2
15
12
3
15
12
4
18
12
Triceps Pressdown
18 repsW
28 reps2
38 reps3
48 reps4
Triceps
Triceps Pressdown
Triceps
Set
KG
Reps
W
15
8
2
18
8
3
18
8
4
18
8
Seated Lateral Raise (Dumbbell)
110 reps1
210 reps2
Side Delts
Seated Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
6
10
2
6
10
