The Perfect Push Workout
Body Heatmap
Target Muscles
Incline Bench Press (Barbell)
14 repsW
28 reps2
35 reps3
46 reps4
ChestFront DeltsTriceps
Incline Bench Press (Barbell)
ChestFront DeltsTriceps
Set
KG
Reps
RPE
W
16
4
-
2
24
8
9.5
3
24
5
10
4
24
6
-
Seated Shoulder Press (Machine)
110-20 reps1
210-20 reps2
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Range
RPE
1
60
-
9.5
2
60
-
10
Rear Delt Reverse Fly (Machine)
en arm
130 kg1
225 kg2
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
en arm
Rear DeltsUpper Back
Set
KG
Range
RPE
1
30
-
9
2
25
-
9.5
Chest Fly (Machine)
bred
145 kg1
245 kg2
Chest
Chest Fly (Machine)
bred
Chest
Set
KG
Range
RPE
1
45
-
-
2
45
-
9.5
Lateral Raise (Machine)
120 reps1
220 reps2
Side Delts
Lateral Raise (Machine)
Side Delts
Set
KG
Reps
RPE
1
30
20
9
2
30
20
8.5
Diamond Push Up
18 repsF
TricepsChest
Diamond Push Up
TricepsChest
Set
Reps
F
8
