3. Upper body
Body Heatmap
Target Muscles
Chest Press (Machine)
no weight added (i think this is 20kg) no machine, free weights barbell
112 repsW
212 reps2
310 reps3
410 reps4
ChestFront DeltsTriceps
Chest Press (Machine)
no weight added (i think this is 20kg) no machine, free weights barbell
ChestFront DeltsTriceps
Set
KG
Reps
W
20
12
2
25
12
3
27.5
10
4
27.5
10
Single Arm Cable Row
cable set in corner of gym 27.2kg middle 15/20kg
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
610 reps6
Upper BackLats
Single Arm Cable Row
cable set in corner of gym 27.2kg middle 15/20kg
Upper BackLats
Set
KG
Reps
1
20
10
2
20
10
3
20
10
4
20
10
5
20
10
6
20
10
Cable Leaning Lateral Raise
112 reps1
212 reps2
312 reps3
412 reps4
512 reps5
612 reps6
Side Delts
Cable Leaning Lateral Raise
Side Delts
Set
KG
Reps
1
4.5
12
2
4.5
12
3
4.5
12
4
4.5
12
5
4.5
12
6
4.5
12
Face Pull
corner cable unit - 27.2/31.8 middle unit - 25kg
112 reps1
212 reps2
310 reps3
Rear DeltsUpper Back
Face Pull
corner cable unit - 27.2/31.8 middle unit - 25kg
Rear DeltsUpper Back
Set
KG
Reps
1
36.3
12
2
36.3
12
3
36.3
10
Triceps Pushdown
corner cable unit - 31.8kg middle unit -
112 reps1
212 reps2
310 reps3
Triceps
Triceps Pushdown
corner cable unit - 31.8kg middle unit -
Triceps
Set
KG
Reps
1
31.8
12
2
31.8
12
3
31.8
10
EZ Bar Biceps Curl
did on cable machine instead
112 reps1
210 reps2
38 reps3
Biceps
EZ Bar Biceps Curl
did on cable machine instead
Biceps
Set
KG
Reps
1
22.7
12
2
22.7
10
3
22.7
8
Dead Hang Stretch
100:001
LatsForearms
Dead Hang Stretch
LatsForearms
Set
Time
1
-
Knee Raise Parallel Bars
110 reps1
210 reps2
310 reps3
Abs
Knee Raise Parallel Bars
Abs
Set
Reps
1
10
2
10
3
10
