Chest Back
Body Heatmap
Target Muscles
Lateral Raise (Dumbbell)
Dumbell Side Raise
120 reps1
211 reps2
Side Delts
Lateral Raise (Dumbbell)
Dumbell Side Raise
Side Delts
Set
KG
Reps
1
5.4
20
2
6.8
11
Iso-Lateral Chest Press (Machine)
Lat Pull Down 40 lb on each side
120 reps1
211 reps2
ChestFront DeltsTriceps
Iso-Lateral Chest Press (Machine)
Lat Pull Down 40 lb on each side
ChestFront DeltsTriceps
Set
KG
Reps
1
49.9
20
2
49.9
11
Chest Press (Machine)
Seat on 7, Back all the way in
117 reps1
210 reps2
ChestFront DeltsTriceps
Chest Press (Machine)
Seat on 7, Back all the way in
ChestFront DeltsTriceps
Set
KG
Reps
1
49.9
17
2
49.9
10
Seated Cable Row - V Grip (Cable)
Neutral Close Grip Handle
120 reps1
213 reps2
Upper BackLats
Seated Cable Row - V Grip (Cable)
Neutral Close Grip Handle
Upper BackLats
Set
KG
Reps
1
45.4
20
2
45.4
13
Seated Shoulder Press (Machine)
Seat all the way down, Back all the way in. Below is the weight on each side
120 reps1
212 reps2
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Seat all the way down, Back all the way in. Below is the weight on each side
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
4.5
20
2
4.5
12
Bicep Curl (Dumbbell)
120 reps1
216 reps2
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
9.1
20
2
9.1
16
Triceps Rope Pushdown
120 reps1
211 reps2
Triceps
Triceps Rope Pushdown
Triceps
Set
KG
Reps
1
31.8
20
2
31.8
11
Crunch (Machine)
leave legs out set seat at 5
120 reps1
220 reps2
Abs
Crunch (Machine)
leave legs out set seat at 5
Abs
Set
KG
Reps
1
49.9
20
2
49.9
20
Back Extension (Hyperextension)
2holes showing on pad extension
120 reps1
220 reps2
Lower BackGlutesHamstrings
Back Extension (Hyperextension)
2holes showing on pad extension
Lower BackGlutesHamstrings
Set
Reps
1
20
2
20
