Chest, Triceps and Shoulders
Body Heatmap
Target Muscles
Bench Press (Barbell)
110 reps1
28 reps2
38 reps3
48 reps4
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Reps
RPE
1
40
10
6
2
60
8
8.5
3
60
8
8.5
4
60
8
9
Triceps Pushdown
110 reps1
210 reps2
310 reps3
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
RPE
1
22.5
10
8
2
22.5
10
8
3
22.5
10
8
Incline Bench Press (Dumbbell)
112 reps1
212 reps2
312 reps3
410 reps4
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
RPE
1
15
12
7
2
17.5
12
8.5
3
17.5
12
8.5
4
20
10
9
Incline Chest Fly (Dumbbell)
110 reps1
210 reps2
312 reps3
410 reps4
Chest
Incline Chest Fly (Dumbbell)
Chest
Set
KG
Reps
RPE
1
10
10
7
2
12.5
10
8.5
3
12.5
12
9
4
12.5
10
9
Overhead Triceps Extension (Cable)
110 reps1
210 reps2
39 reps3
47 reps4
Triceps
Overhead Triceps Extension (Cable)
Triceps
Set
KG
Reps
RPE
1
15
10
8
2
15
10
8
3
17.5
9
9.5
4
15
7
9.5
Face Pull
110 reps1
210 reps2
310 reps3
410 reps4
Rear DeltsUpper Back
Face Pull
Rear DeltsUpper Back
Set
KG
Reps
RPE
1
15
10
8
2
17.5
10
8.5
3
17.5
10
8.5
4
17.5
10
8.5
Low Cable Fly Crossovers
110 reps1
210 reps2
310 reps3
Chest
Low Cable Fly Crossovers
Chest
Set
KG
Reps
RPE
1
10
10
8.5
2
10
10
8.5
3
10
10
9
Seated Shoulder Press (Machine)
18 reps1
27 reps2
36 reps3
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
RPE
1
30
8
8.5
2
30
7
9
3
30
6
9.5
Shrug (Dumbbell)
110 reps1
210 reps2
310 reps3
Upper Traps
Shrug (Dumbbell)
Upper Traps
Set
KG
Reps
RPE
1
27.5
10
8.5
2
27.5
10
8.5
3
27.5
10
8.5
