2: Tuesday- Push day
Body Heatmap
Target Muscles
Chest Fly (Machine)
112 reps1
212 reps2
312 reps3
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
1
42
12
2
42
12
3
42
12
Lever Incline Hammer Chest Press
18 reps1
28 reps2
38 reps3
ChestFront DeltsTriceps
Lever Incline Hammer Chest Press
ChestFront DeltsTriceps
Set
KG
Reps
1
20.3
8
2
20.3
8
3
20.3
8
Iso-Lateral Row (Machine)
together then single arms
18 reps1
28 reps2
38 reps3
48 reps4
58 reps5
68 reps6
78 reps7
812 reps8
912 reps9
Upper BackLats
Iso-Lateral Row (Machine)
together then single arms
Upper BackLats
Set
KG
Reps
1
30
8
2
30
8
3
30
8
4
15
8
5
15
8
6
15
8
7
15
8
8
15
12
9
15
12
Seated Shoulder Press (Machine)
18 reps1
28 reps2
38 reps3
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
23
8
2
23
8
3
23
8
Straight Arm Lat Pulldown (Cable)
112 reps1
212 reps2
320 reps3
Lats
Straight Arm Lat Pulldown (Cable)
Lats
Set
KG
Reps
1
21.6
12
2
21.6
12
3
21.6
20
