Push Day
Body Heatmap
Target Muscles
Bench Press (Barbell)
Control the movement and pause briefly at the bottom position before pressing.
14 reps1
29 reps2
36 reps3
ChestTricepsFront Delts
Bench Press (Barbell)
Control the movement and pause briefly at the bottom position before pressing.
ChestTricepsFront Delts
Set
KG
Reps
1
30
4
2
20
9
3
27.5
6
Shoulder Press (Dumbbell)
Keep your abs engaged for stability, and press the dumbbells up and in. Lower the weights until your elbows are slightly below shoulder level.
16 reps1
25 reps2
35 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Keep your abs engaged for stability, and press the dumbbells up and in. Lower the weights until your elbows are slightly below shoulder level.
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
15
6
2
15
5
3
20
5
Triceps Pushdown
Fully extend your arms and control the movement as you bend your elbows to keep tension on your triceps.
18 reps1
211 reps2
317 reps3
Triceps
Triceps Pushdown
Fully extend your arms and control the movement as you bend your elbows to keep tension on your triceps.
Triceps
Set
KG
Reps
1
18.8
8
2
18.8
11
3
18.5
17
Lat Pulldown (Cable)
17 reps1
29 reps2
38 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
47
7
2
40
9
3
47
8
Seated Cable Row - V Grip (Cable)
18 reps1
28 reps2
310 reps3
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
1
35
8
2
45
8
3
35
10
Chest Press (Machine)
18 reps1
28 reps2
ChestFront DeltsTriceps
Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
26
8
2
26
8
Spider Curl (Dumbbell)
18 reps1
28 reps2
38 reps3
Biceps
Spider Curl (Dumbbell)
Biceps
Set
KG
Reps
1
8
8
2
10
8
3
10
8
