day 1-push day

James Little

Body Heatmap

Target Muscles

Bench Press (Dumbbell)

1-1

ChestTricepsFront Delts

Bench Press (Dumbbell)

ChestTricepsFront Delts

Set

Reps

Chest Fly (Machine)

1-1

Chest

Chest Fly (Machine)

Chest

Set

Reps

Bench Press (Barbell)

1-1

ChestTricepsFront Delts

Bench Press (Barbell)

ChestTricepsFront Delts

Set

Reps

Lateral Raise (Dumbbell)

1-1

Side Delts

Lateral Raise (Dumbbell)

Side Delts

Set

Reps

Triceps Pushdown

1-1

Triceps

Triceps Pushdown

Triceps

Set

Reps

Triceps Dip

1-1

TricepsChest

Triceps Dip

TricepsChest

Set

Reps

Straight Leg Raise

1-1

Abs

Straight Leg Raise

Abs

Set

Reps

day 1-push day

Body Heatmap

Target Muscles

Bench Press (Dumbbell)

Bench Press (Dumbbell)

Chest Fly (Machine)

Chest Fly (Machine)

Bench Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Lateral Raise (Dumbbell)

Triceps Pushdown

Triceps Pushdown

Triceps Dip

Triceps Dip

Straight Leg Raise

Straight Leg Raise

Bench Press (Dumbbell)

Primary Muscles

Secondary Muscles

Equipment