17 - Day 1: Push
Body Heatmap
Target Muscles
Straight Arms Backward Chest Stretch
100:301
200:302
Chest
Straight Arms Backward Chest Stretch
Chest
Set
Time
1
-
2
-
Across Chest Shoulder Stretch
100:301
200:302
Rear Delts
Across Chest Shoulder Stretch
Rear Delts
Set
Time
1
-
2
-
Quadriceps stretch
100:301
200:302
Quads
Quadriceps stretch
Quads
Set
Time
1
-
2
-
Bench Press (Dumbbell)
110 reps1
210 reps2
310 reps3
ChestTricepsFront Delts
Bench Press (Dumbbell)
ChestTricepsFront Delts
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Push Up
110 reps1
210 reps2
310 reps3
ChestTricepsFront Delts
Push Up
ChestTricepsFront Delts
Set
Reps
1
10
2
10
3
10
Seated Overhead Press (Dumbbell)
110 reps1
210 reps2
310 reps3
Front DeltsSide DeltsTriceps
Seated Overhead Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Lateral Raise (Dumbbell)
115 reps1
215 reps2
315 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
-
15
2
-
15
3
-
15
Front Raise (Dumbbell)
112 reps1
212 reps2
312 reps3
Front Delts
Front Raise (Dumbbell)
Front Delts
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Upright Row (Dumbbell)
112 reps1
212 reps2
312 reps3
Side DeltsUpper Traps
Upright Row (Dumbbell)
Side DeltsUpper Traps
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Dumbbell Lying Floor Skull Crusher
1-1
Triceps
Dumbbell Lying Floor Skull Crusher
Triceps
Set
KG
Reps
1
-
-
Bench Dip
1-1
TricepsChest
Bench Dip
TricepsChest
Set
Reps
1
-