chest
Body Heatmap
Target Muscles
Rowing Machine
4.43 1000m 4.17 1000m 4.29 1000m
103:001
203:002
Upper BackLatsQuadsBiceps
Rowing Machine
4.43 1000m 4.17 1000m 4.29 1000m
Upper BackLatsQuadsBiceps
Set
Time
1
-
2
-
Bench Press (Dumbbell)
114 reps1
210 reps2
38 reps3
ChestTricepsFront Delts
Bench Press (Dumbbell)
ChestTricepsFront Delts
Set
KG
Reps
1
18
14
2
22
10
3
24
8
Incline Bench Press (Dumbbell)
110 reps1
210 reps2
310 reps3
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
18
10
2
18
10
3
20
10
Decline Bench Press (Barbell)
small bar
120 reps1
212 reps2
36 reps3
ChestTriceps
Decline Bench Press (Barbell)
small bar
ChestTriceps
Set
KG
Reps
1
20
20
2
30
12
3
35
6
Chest Fly (Dumbbell)
110 reps1
210 reps2
310 reps3
Chest
Chest Fly (Dumbbell)
Chest
Set
KG
Reps
1
12
10
2
12
10
3
12
10
JM Press (Barbell)
20kg bar
18 reps1
28 reps2
38 reps3
TricepsChest
JM Press (Barbell)
20kg bar
TricepsChest
Set
KG
Reps
1
20
8
2
20
8
3
20
8
Triceps Pushdown
using metal u shaped bar using rope drop 7kg ended 37kg
110 reps1
212 reps2
39 reps3
Triceps
Triceps Pushdown
using metal u shaped bar using rope drop 7kg ended 37kg
Triceps
Set
KG
Reps
1
40
10
2
40
12
3
45
9
Seated Triceps Press
112 reps1
27 reps2
312 reps3
Triceps
Seated Triceps Press
Triceps
Set
KG
Reps
1
55
12
2
65
7
3
70
12
Decline Crunch
crunch machine in between
116 reps1
214 reps2
314 reps3
Abs
Decline Crunch
crunch machine in between
Abs
Set
Reps
1
16
2
14
3
14
