Chest&Tricep&Shoulders(Monday)
Body Heatmap
Target Muscles
Chest Fly (Dumbbell)
112 reps1
212 reps2
312 reps3
Chest
Chest Fly (Dumbbell)
Chest
Set
KG
Reps
1
12
12
2
12
12
3
12
12
Floor Press (Dumbbell)
18-10 reps1
28-10 reps2
38-10 reps3
ChestTriceps
Floor Press (Dumbbell)
ChestTriceps
Set
KG
Range
1
12
-
2
12
-
3
12
-
Push Up
1-F
2-F
ChestTricepsFront Delts
Push Up
ChestTricepsFront Delts
Set
Reps
F
-
F
-
Triceps Extension (Dumbbell)
18-10 reps1
28-10 reps2
38-10 reps3
Triceps
Triceps Extension (Dumbbell)
Triceps
Set
KG
Range
1
6
-
2
6
-
3
6
-
Bench Press - Close Grip (Barbell)
16-8 reps1
26-8 reps2
TricepsChest
Bench Press - Close Grip (Barbell)
TricepsChest
Set
KG
Range
1
15
-
2
15
-
Diamond Push Up
16-8 repsF
26-8 repsF
TricepsChest
Diamond Push Up
TricepsChest
Set
Range
F
-
F
-
Standing Military Press (Barbell)
112-15 reps1
212-15 reps2
Front DeltsSide DeltsTriceps
Standing Military Press (Barbell)
Front DeltsSide DeltsTriceps
Set
KG
Range
1
15
-
2
15
-
Lateral Raise (Dumbbell)
18-12 reps1
28-12 reps2
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Range
1
6
-
2
6
-
Rear Delt Reverse Fly (Dumbbell)
18-12 reps1
28-12 reps2
Rear DeltsUpper Back
Rear Delt Reverse Fly (Dumbbell)
Rear DeltsUpper Back
Set
KG
Range
1
12
-
2
12
-
