Chest and Biceps 1st day
Body Heatmap
Target Muscles
Bench Press (Barbell)
110 reps1
210 reps2
310 reps3
410 reps4
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Reps
1
20.4
10
2
20.4
10
3
20.4
10
4
20.4
10
Incline Bench Press (Dumbbell)
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
22.7
10
2
22.7
10
3
22.7
10
4
22.7
10
5
22.7
10
Bench Press (Dumbbell)
115 reps1
215 reps2
315 reps3
415 reps4
515 reps5
ChestTricepsFront Delts
Bench Press (Dumbbell)
ChestTricepsFront Delts
Set
KG
Reps
1
13.6
15
2
13.6
15
3
13.6
15
4
13.6
15
5
13.6
15
Hammer Curl (Dumbbell)
115 reps1
215 reps2
315 reps3
415 reps4
515 reps5
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
9.1
15
2
9.1
15
3
9.1
15
4
9.1
15
5
9.1
15
Bicep Curl (Dumbbell)
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
9.1
10
2
9.1
10
3
9.1
10
4
9.1
10
5
9.1
10
