Push day
Body Heatmap
Target Muscles
Walking
106:001
QuadsGlutesCalvesHamstrings
Walking
QuadsGlutesCalvesHamstrings
Set
Time
1
-
Chest Press (Machine)
110 reps1
210 reps2
310 reps3
ChestFront DeltsTriceps
Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
20
10
2
20
10
3
20
10
Chest Fly (Machine)
17 reps1
27 reps2
37 reps3
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
1
15
7
2
15
7
3
15
7
Seated Shoulder Press (Machine)
110 reps1
210 reps2
310 reps3
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
20
10
2
20
10
3
20
10
Lateral Raise (Machine)
110 reps1
210 reps2
310 reps3
Side Delts
Lateral Raise (Machine)
Side Delts
Set
KG
Reps
1
10
10
2
10
10
3
10
10
Incline Bench Press (Barbell)
18 reps1
27 reps2
37 reps3
ChestFront DeltsTriceps
Incline Bench Press (Barbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
40
8
2
40
7
3
40
7
Lever Triceps Extension
115 reps1
215 reps2
315 reps3
Triceps
Lever Triceps Extension
Triceps
Set
KG
Reps
1
30
15
2
30
15
3
30
15
Triceps Pressdown
115 reps1
215 reps2
312 reps3
Triceps
Triceps Pressdown
Triceps
Set
KG
Reps
1
15
15
2
15
15
3
15
12
Plank
1::1
2::2
3::3
Abs
Plank
Abs
Set
Time
1
-
2
-
3
-