chest/back
Body Heatmap
Target Muscles
Bench Press (Smith Machine)
18 reps1
28 reps2
36 reps3
ChestTricepsFront Delts
Bench Press (Smith Machine)
ChestTricepsFront Delts
Set
KG
Reps
1
45
8
2
65
8
3
75
6
Chest Fly (Machine)
15 reps1
26 reps2
36 reps3
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
1
23
5
2
23
6
3
23
6
Lat Pulldown (Cable)
18 reps1
28 reps2
38 reps3
46 repsD
58 reps5
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
27
8
2
32
8
3
32
8
D
27
6
5
36
8
Single Arm Cable Row
18 reps1
212 reps2
38 reps3
Upper BackLats
Single Arm Cable Row
Upper BackLats
Set
KG
Reps
1
18
8
2
14
12
3
18
8
Decline Crunch (Weighted)
115 reps1
220 reps2
320 reps3
Abs
Decline Crunch (Weighted)
Abs
Set
+KG
Reps
1
5
15
2
5
20
3
2
20
Chest Press (Machine)
16 reps1
26 reps2
36 reps3
ChestFront DeltsTriceps
Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
100
6
2
110
6
3
120
6
Seated Cable Row - V Grip (Cable)
16 reps1
26 reps2
36 reps3
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
1
35
6
2
45
6
3
45
6
Push Up
110 reps1
210 reps2
310 reps3
ChestTricepsFront Delts
Push Up
ChestTricepsFront Delts
Set
Reps
1
10
2
10
3
10
Back Extension (Machine)
16 reps1
26 reps2
Lower BackGlutesHamstrings
Back Extension (Machine)
Lower BackGlutesHamstrings
Set
KG
Reps
1
90
6
2
90
6
Deadlift (Smith Machine)
16 reps1
26 reps2
36 reps3
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Smith Machine)
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Reps
1
45
6
2
55
6
3
70
6
