2: Tuesday- Push day
Body Heatmap
Target Muscles
Chest Fly (Machine)
110 reps1
210 reps2
310 reps3
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
1
31.8
10
2
31.8
10
3
31.8
10
Iso-Lateral Row (Machine)
together then single arms
110 reps1
210 reps2
310 reps3
48 reps4
58 reps5
68 reps6
78 reps7
88 reps8
98 reps9
Upper BackLats
Iso-Lateral Row (Machine)
together then single arms
Upper BackLats
Set
KG
Reps
1
31.8
10
2
31.8
10
3
31.8
10
4
-
8
5
-
8
6
-
8
7
-
8
8
-
8
9
-
8
Lever Incline Hammer Chest Press
110 reps1
210 reps2
310 reps3
40 reps4
ChestFront DeltsTriceps
Lever Incline Hammer Chest Press
ChestFront DeltsTriceps
Set
KG
Reps
1
18.1
10
2
18.1
10
3
18.1
10
4
18.1
-
Seated Shoulder Press (Machine)
110 reps1
210 reps2
38 reps3
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
18.1
10
2
13.6
10
3
13.6
8
