push
Body Heatmap
Target Muscles
warm up
5-10 min på tredemølla warm opp kroppen med strikk eller tøying
10 reps1
Neck
warm up
5-10 min på tredemølla warm opp kroppen med strikk eller tøying
Neck
Set
KG
Reps
1
-
-
Incline Bench Press (Dumbbell)
110 repsW
28 reps2
38 reps3
46 repsF
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
W
15
10
2
17.5
8
3
17.5
8
F
17.5
6
Triceps Rope Pushdown
110 reps1
210 reps2
315 repsF
Triceps
Triceps Rope Pushdown
Triceps
Set
KG
Reps
1
10
10
2
12.5
10
F
12.5
15
Chest Press (Machine)
110 repsW
210 reps2
310 reps3
411 repsF
ChestFront DeltsTriceps
Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Reps
W
26.3
10
2
33.8
10
3
37
10
F
37
11
Lateral Raise (Cable)
110 reps1
210 reps2
311 repsF
Side Delts
Lateral Raise (Cable)
Side Delts
Set
KG
Reps
1
5
10
2
5
10
F
5
11
Seated Shoulder Press (Machine)
110 reps1
210 reps2
36 reps3
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
30
10
2
30
10
3
30
6
