Chest and back day
Body Heatmap
Target Muscles
Bench Press (Barbell)
110 reps1
23 reps2
32 reps3
41 reps4
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Reps
1
50
10
2
80
3
3
80
2
4
85
1
Incline Bench Press (Dumbbell)
110 reps1
210 reps2
38 reps3
46 reps4
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
15
10
2
22.5
10
3
25
8
4
30
6
Iso-Lateral Chest Press (Machine)
112 reps1
28 reps2
36 reps3
ChestFront DeltsTriceps
Iso-Lateral Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
15
12
2
30
8
3
35
6
Chest Dip
110 reps1
210 reps2
38 reps3
ChestTriceps
Chest Dip
ChestTriceps
Set
Reps
1
10
2
10
3
8
Lat Pulldown (Cable)
112 reps1
210 reps2
37 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
40
12
2
50
10
3
60
7
Seated Cable Row - V Grip (Cable)
112 reps1
210 reps2
38 reps3
46 reps4
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
1
20
12
2
50
10
3
50
8
4
60
6
Pull Up
18 reps1
26 reps2
36 reps3
LatsUpper Back
Pull Up
LatsUpper Back
Set
Reps
1
8
2
6
3
6
Straight Arm Lat Pulldown (Cable)
110 reps1
210 reps2
38 reps3
Lats
Straight Arm Lat Pulldown (Cable)
Lats
Set
KG
Reps
1
25
10
2
25
10
3
30
8
