THURSDAY: PUSH
Body Heatmap
Target Muscles
Bench Press (Barbell)
112 reps1
28 reps2
35 reps3
45 reps4
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Reps
1
-
12
2
-
8
3
-
5
4
-
5
Shoulder Press (Dumbbell)
15 reps1
25 reps2
35 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
-
5
2
-
5
3
-
5
Chest Fly (Machine)
18 reps1
28 reps2
38 reps3
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Lateral Raise (Dumbbell)
18 reps1
28 reps2
38 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Skullcrusher (Barbell)
18 reps1
28 reps2
38 reps3
Triceps
Skullcrusher (Barbell)
Triceps
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Russian Twist (Weighted)
18 reps1
28 reps2
38 reps3
ObliquesAbs
Russian Twist (Weighted)
ObliquesAbs
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Ball Slams
18 reps1
28 reps2
38 reps3
AbsSide DeltsLats
Ball Slams
AbsSide DeltsLats
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Sit Up
18 reps1
28 reps2
38 reps3
Abs
Sit Up
Abs
Set
Reps
1
8
2
8
3
8
