PUSH
Body Heatmap
Target Muscles
Chest Press (Machine)
16-10 reps1
26-10 reps2
36-10 reps3
ChestFront DeltsTriceps
Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Range
1
45
-
2
52
-
3
52
-
Incline Bench Press (Dumbbell)
16-10 reps1
26-10 reps2
36-10 reps3
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Range
1
15
-
2
14
-
3
14
-
Chest Fly (Machine)
16-10 reps1
26-10 reps2
Chest
Chest Fly (Machine)
Chest
Set
KG
Range
1
40
-
2
45
-
Triceps Pushdown
16-10 reps1
26-10 reps2
36-10 reps3
Triceps
Triceps Pushdown
Triceps
Set
KG
Range
1
17.5
-
2
20
-
3
20
-
Single Arm Lateral Raise (Cable)
na pi prawo 5
16-10 reps1
26-10 reps2
Side Delts
Single Arm Lateral Raise (Cable)
na pi prawo 5
Side Delts
Set
KG
Range
1
9
-
2
9
-
Decline Crunch (Weighted)
120 repsF
220 repsF
Abs
Decline Crunch (Weighted)
Abs
Set
+KG
Reps
F
25
20
F
25
20
