day 4-upper
Body Heatmap
Target Muscles
Incline Chest Press (Machine)
110 repsW
210 reps2
37 repsF
40 reps4
ChestFront DeltsTriceps
Incline Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Reps
RPE
W
31.8
10
6
2
40.8
10
8.5
F
49.9
7
10
4
-
-
-
Chest Fly (Dumbbell)
15 reps1
26 repsF
30 reps3
Chest
Chest Fly (Dumbbell)
Chest
Set
KG
Reps
RPE
1
6.8
5
6
F
6.8
6
7.5
3
-
-
-
Lat Pulldown (Cable)
17 reps1
210 reps2
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
RPE
1
49.9
7
8
2
49.9
10
8
Dumbbell Row
110 reps1
2145 reps2
Upper BackLats
Dumbbell Row
Upper BackLats
Set
KG
Reps
RPE
1
18.1
10
8
2
18.1
145
10
Overhead Press (Smith Machine)
dont have smith machine, but have a press machine
17 reps1
23 repsF
Front DeltsSide DeltsTriceps
Overhead Press (Smith Machine)
dont have smith machine, but have a press machine
Front DeltsSide DeltsTriceps
Set
KG
Reps
RPE
1
31.8
7
9
F
40.8
3
10
Upright Row (Dumbbell)
110 reps1
27 reps2
Side DeltsUpper Traps
Upright Row (Dumbbell)
Side DeltsUpper Traps
Set
KG
Reps
RPE
1
11.3
10
6
2
13.6
7
8
Chest Supported Reverse Fly (Dumbbell)
1-1
2-2
Rear DeltsUpper Back
Chest Supported Reverse Fly (Dumbbell)
Rear DeltsUpper Back
Set
KG
Reps
1
-
-
2
-
-
Triceps Pushdown
110 reps1
220 repsF
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
RPE
1
13.6
10
7.5
F
13.6
20
10
Triceps Extension (Dumbbell)
110 reps1
27 repsF
Triceps
Triceps Extension (Dumbbell)
Triceps
Set
KG
Reps
RPE
1
13.6
10
7.5
F
15.9
7
10
Bicep Curl (Dumbbell)
115 reps1
27 repsF
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
RPE
1
9.1
15
7
F
11.3
7
10
