Push Day
Body Heatmap
Target Muscles
Chest Fly (Machine)
18 repsW
28 reps2
37 reps3
45 reps4
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
RPE
W
30
8
6
2
80
8
8.5
3
80
7
9.5
4
80
5
10
Incline Bench Press (Smith Machine)
16 reps1
26 reps2
36 reps3
ChestFront DeltsTriceps
Incline Bench Press (Smith Machine)
ChestFront DeltsTriceps
Set
KG
Reps
RPE
1
20
6
9.5
2
20
6
9.5
3
20
6
9.5
Cable Leaning Lateral Raise
16 reps1
26 reps2
36 reps3
48 reps4
54 reps5
64 reps6
Side Delts
Cable Leaning Lateral Raise
Side Delts
Set
KG
Reps
RPE
1
6.8
6
9.5
2
6.8
6
9.5
3
6.8
6
10
4
6.8
8
9.5
5
6.8
4
9
6
6.8
4
9
Single Arm Triceps Pushdown (Cable)
18 reps1
28 reps2
Triceps
Single Arm Triceps Pushdown (Cable)
Triceps
Set
KG
Reps
RPE
1
11.3
8
9.5
2
11.3
8
10
Seated Shoulder Press (Machine)
15 reps1
26 reps2
30 reps3
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
RPE
1
85
5
10
2
80
6
10
3
-
-
-
leon kahara tricep cable bench
19 reps1
26 reps2
Triceps
leon kahara tricep cable bench
Triceps
Set
KG
Reps
1
50
9
2
55
6
Decline Crunch (Weighted)
14 reps1
Abs
Decline Crunch (Weighted)
Abs
Set
+KG
Reps
1
-
4
Overhead Triceps Extension (Cable)
18 reps1
Triceps
Overhead Triceps Extension (Cable)
Triceps
Set
KG
Reps
1
40
8
