Chest, Triceps and Shoulders
Body Heatmap
Target Muscles
Bench Press (Barbell)
18 reps1
210 reps2
311 reps3
48 reps4
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Reps
1
20
8
2
15
10
3
30
11
4
30
8
Triceps Pushdown
120 reps1
220 reps2
320 reps3
420 reps4
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
15
20
2
10
20
3
15
20
4
10
20
Incline Bench Press (Dumbbell)
110 reps1
210 reps2
38 reps3
410 reps4
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
35
10
2
35
10
3
35
8
4
20
10
Incline Chest Fly (Dumbbell)
112 reps1
212 reps2
312 reps3
412 reps4
Chest
Incline Chest Fly (Dumbbell)
Chest
Set
KG
Reps
1
8
12
2
12
12
3
12
12
4
12
12
Overhead Triceps Extension (Cable)
110 reps1
210 reps2
310 reps3
Triceps
Overhead Triceps Extension (Cable)
Triceps
Set
KG
Reps
1
15
10
2
10
10
3
15
10
Triceps Rope Pushdown
112 reps1
212 reps2
312 reps3
412 reps4
Triceps
Triceps Rope Pushdown
Triceps
Set
KG
Reps
1
15
12
2
20
12
3
20
12
4
20
12
Low Cable Fly Crossovers
112 reps1
212 reps2
312 reps3
410 reps4
Chest
Low Cable Fly Crossovers
Chest
Set
KG
Reps
1
5
12
2
7.5
12
3
7.5
12
4
10
10
Seated Shoulder Press (Machine)
110 reps1
210 reps2
310 reps3
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
35
10
2
35
10
3
35
10
Lateral Raise (Dumbbell)
112 reps1
212 reps2
312 reps3
412 reps4
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
5
12
2
7
12
3
7
12
4
7
12
Face Pull
110 reps1
210 reps2
312 reps3
412 reps4
Rear DeltsUpper Back
Face Pull
Rear DeltsUpper Back
Set
KG
Reps
1
25
10
2
25
10
3
25
12
4
25
12
Chest Press (Machine)
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
ChestFront DeltsTriceps
Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
45
10
2
45
10
3
45
10
4
45
10
5
45
10
Lat Pulldown (Cable)
110 reps1
210 reps2
310 reps3
410 reps4
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
30
10
2
25
10
3
30
10
4
25
10
Low Row (Suspension)
115 reps1
215 reps2
315 reps3
Upper BackLats
Low Row (Suspension)
Upper BackLats
Set
Reps
1
15
2
15
3
15
Single Arm Triceps Pushdown (Cable)
18 reps1
28 reps2
38 reps3
Triceps
Single Arm Triceps Pushdown (Cable)
Triceps
Set
KG
Reps
1
5
8
2
5
8
3
5
8
Single Arm Curl (Cable)
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
Biceps
Single Arm Curl (Cable)
Biceps
Set
KG
Reps
1
20
10
2
20
10
3
20
10
4
20
10
5
10
10
Triceps Extension (Machine)
110 reps1
210 reps2
310 reps3
Triceps
Triceps Extension (Machine)
Triceps
Set
KG
Reps
1
20
10
2
20
10
3
20
10
