Push (Chest, Shoulder, Triceps)
Body Heatmap
Target Muscles
Bench Press (Barbell)
110 reps1
210 reps2
310 reps3
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Reps
1
30
10
2
25
10
3
20
10
Incline Bench Press (Dumbbell)
110 reps1
210 reps2
310 reps3
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
30
10
2
27.5
10
3
25
10
Seated Shoulder Press (Machine)
110 reps1
210 reps2
310 reps3
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
36
10
2
41
10
3
45
10
Single Arm Landmine Press (Barbell)
110 reps1
210 reps2
310 reps3
Front DeltsTricepsChest
Single Arm Landmine Press (Barbell)
Front DeltsTricepsChest
Set
KG
Reps
1
25
10
2
30
10
3
35
10
Low Cable Fly Crossovers
110 reps1
210 reps2
310 reps3
Chest
Low Cable Fly Crossovers
Chest
Set
KG
Reps
1
9
10
2
14
10
3
18
10
Standing Cable Fly
110 reps1
210 reps2
310 reps3
ChestFront Delts
Standing Cable Fly
ChestFront Delts
Set
KG
Reps
1
9
10
2
14
10
3
18
10
Cable Middle Fly
110 reps1
210 reps2
310 reps3
Chest
Cable Middle Fly
Chest
Set
KG
Reps
1
9
10
2
14
10
3
18
10
Triceps Pushdown
110 reps1
210 reps2
310 reps3
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
45
10
2
50
10
3
54
10
Overhead Triceps Extension (Cable)
110 reps1
210 reps2
310 reps3
Triceps
Overhead Triceps Extension (Cable)
Triceps
Set
KG
Reps
1
45
10
2
50
10
3
54
10
