Max Effort Upper Body | WSSB
Body Heatmap
Target Muscles
Incline Bench Press (Barbell)
WORK UP TO A MAX SET OF 3-5 REPS.
1-W
2-W
3-3
4-4
53-5 repsF
ChestFront DeltsTriceps
Incline Bench Press (Barbell)
WORK UP TO A MAX SET OF 3-5 REPS.
ChestFront DeltsTriceps
Set
KG
Range
W
-
-
W
-
-
3
-
-
4
-
-
F
-
-
Bench Press (Dumbbell)
PERFORM 3-4 SETS OF 6-10 REPS.
16-10 reps1
26-10 reps2
36-10 reps3
46-10 reps4
ChestTricepsFront Delts
Bench Press (Dumbbell)
PERFORM 3-4 SETS OF 6-10 REPS.
ChestTricepsFront Delts
Set
KG
Range
1
-
-
2
-
-
3
-
-
4
-
-
Seated Cable Row - Bar Grip
PERFORM 4 SETS OF 10-15 REPS.
110-15 reps1
210-15 reps2
310-15 reps3
410-15 reps4
Upper BackLats
Seated Cable Row - Bar Grip
PERFORM 4 SETS OF 10-15 REPS.
Upper BackLats
Set
KG
Range
1
-
-
2
-
-
3
-
-
4
-
-
Face Pull
PERFORM 2-3 SETS OF 12-15 REPS.
112-15 reps1
212-15 reps2
312-15 reps3
Rear DeltsUpper Back
Face Pull
PERFORM 2-3 SETS OF 12-15 REPS.
Rear DeltsUpper Back
Set
KG
Range
1
-
-
2
-
-
3
-
-
Hanging Leg Raise
3-4 SETS OF 8-15 REPS.
18-15 reps1
28-15 reps2
38-15 reps3
Abs
Hanging Leg Raise
3-4 SETS OF 8-15 REPS.
Abs
Set
Range
1
-
2
-
3
-
