monday cal
Body Heatmap
Target Muscles
Push Up
115 reps1
215 reps2
315 reps3
415 reps4
ChestTricepsFront Delts
Push Up
ChestTricepsFront Delts
Set
Reps
1
15
2
15
3
15
4
15
Chest Dip
112 reps1
212 reps2
312 reps3
ChestTriceps
Chest Dip
ChestTriceps
Set
Reps
1
12
2
12
3
12
Pike Pushup
112 reps1
212 reps2
312 reps3
Front DeltsTricepsChest
Pike Pushup
Front DeltsTricepsChest
Set
Reps
1
12
2
12
3
12
Diamond Push Up
115 reps1
215 reps2
315 reps3
TricepsChest
Diamond Push Up
TricepsChest
Set
Reps
1
15
2
15
3
15
Lateral Raise (Band)
120 reps1
220 reps2
320 reps3
Side Delts
Lateral Raise (Band)
Side Delts
Set
KG
Reps
1
-
20
2
-
20
3
-
20
Plank
100:601
200:602
300:603
Abs
Plank
Abs
Set
Time
1
-
2
-
3
-