monday heavey upper
Body Heatmap
Target Muscles
Bench Press (Barbell)
18 reps1
26 reps2
36 reps3
45 reps4
54 reps5
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Reps
1
61.2
8
2
83.9
6
3
103.4
6
4
111.1
5
5
115.7
4
Incline Bench Press (Dumbbell)
110 reps1
28 reps2
38 reps3
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
31.8
10
2
36.3
8
3
40.8
8
Lat Pulldown (Cable)
110 reps1
28 reps2
38 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
63.5
10
2
77.1
8
3
77.1
8
Seated Cable Row - V Grip (Cable)
110 reps1
28 reps2
38 reps3
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
1
54.4
10
2
63.5
8
3
72.6
8
Upright Row (Barbell)
110 reps1
210 reps2
Side DeltsUpper Traps
Upright Row (Barbell)
Side DeltsUpper Traps
Set
KG
Reps
1
22.7
10
2
27.2
10
Rear Lateral Raise
110 reps1
28 reps2
38 reps3
Rear Delts
Rear Lateral Raise
Rear Delts
Set
KG
Reps
1
11.3
10
2
15.9
8
3
15.9
8
Upright Row (Cable)
110 reps1
210 reps2
310 reps3
Side DeltsUpper Traps
Upright Row (Cable)
Side DeltsUpper Traps
Set
KG
Reps
1
18.1
10
2
18.1
10
3
18.1
10
Seated Lateral Raise (Dumbbell)
110 reps1
28 reps2
310 reps3
Side Delts
Seated Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
11.3
10
2
13.6
8
3
13.6
10
Shoulder Press (Dumbbell)
110 reps1
210 reps2
38 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
20.4
10
2
20.4
10
3
22.7
8
Cable One Arm Biceps Curl
110 reps1
210 reps2
310 reps3
Biceps
Cable One Arm Biceps Curl
Biceps
Set
KG
Reps
1
31.8
10
2
31.8
10
3
31.8
10
Triceps Pushdown
112 reps1
212 reps2
312 reps3
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
45.4
12
2
45.4
12
3
45.4
12
Overhead Triceps Extension (Cable)
110 reps1
210 reps2
310 reps3
Triceps
Overhead Triceps Extension (Cable)
Triceps
Set
KG
Reps
1
18.1
10
2
18.1
10
3
18.1
10
