Chest and Back. Arnold split.
Body Heatmap
Target Muscles
Incline Bench Press (Smith Machine)
18 reps1
28 reps2
38 reps3
48 reps4
ChestFront DeltsTriceps
Incline Bench Press (Smith Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
25
8
2
25
8
3
25
8
4
25
8
Reverse Grip Lat Pulldown (Cable)
wide grip. swap for iso lateral front lat pull down machine. both hands
18 reps1
27 reps2
37 reps3
47 reps4
LatsBiceps
Reverse Grip Lat Pulldown (Cable)
wide grip. swap for iso lateral front lat pull down machine. both hands
LatsBiceps
Set
KG
Reps
1
42.5
8
2
42.5
7
3
42.5
7
4
42.5
7
Bench Press (Barbell)
flat bench press.
17 reps1
27 reps2
37 reps3
47 reps4
ChestTricepsFront Delts
Bench Press (Barbell)
flat bench press.
ChestTricepsFront Delts
Set
KG
Reps
1
25
7
2
25
7
3
25
7
4
25
7
Iso-Lateral Row (Machine)
top handle wide grip.for upper back.
18 reps1
29 reps2
39 reps3
49 reps4
Upper BackLats
Iso-Lateral Row (Machine)
top handle wide grip.for upper back.
Upper BackLats
Set
KG
Reps
1
65
8
2
65
9
3
65
9
4
65
9
Chest Fly (Machine)
sit back. grip above the handle
18 reps1
28 reps2
39 reps3
Chest
Chest Fly (Machine)
sit back. grip above the handle
Chest
Set
KG
Reps
1
82
8
2
82
8
3
82
9
Face Pull
wow !
115 reps1
211 reps2
38 reps3
Rear DeltsUpper Back
Face Pull
wow !
Rear DeltsUpper Back
Set
KG
Reps
1
25
15
2
25
11
3
28
8
Iso-Lateral Low Row
woow. good for traps. sit high. level 3-4
19 reps1
28 reps2
38 reps3
Upper BackLats
Iso-Lateral Low Row
woow. good for traps. sit high. level 3-4
Upper BackLats
Set
KG
Reps
1
45
9
2
47.5
8
3
47.5
8
