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
2.5
12
2
2.5
12
3
2.5
12
Iso-Lateral Row (Machine)
together then single arms
18 reps1
28 reps2
38 reps3
48 reps4
58 reps5
68 reps6
78 reps7
88 reps8
98 reps9
Upper BackLats
Iso-Lateral Row (Machine)
together then single arms
Upper BackLats
Set
KG
Reps
1
10
8
2
10
8
3
10
8
4
-
8
5
-
8
6
-
8
7
-
8
8
-
8
9
-
8
Lever Incline Hammer Chest Press
16 reps1
26 reps2
36 reps3
46 reps4
ChestFront DeltsTriceps
Lever Incline Hammer Chest Press
ChestFront DeltsTriceps
Set
KG
Reps
1
10
6
2
10
6
3
10
6
4
10
6
Seated Shoulder Press (Machine)
18 reps1
28 reps2
38 reps3
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
5
8
2
5
8
3
5
8
Straight Arm Lat Pulldown (Cable)
112 reps1
212 reps2
312 reps3
Lats
Straight Arm Lat Pulldown (Cable)
Lats
Set
KG
Reps
1
2.5
12
2
2.5
12
3
2.5
12
