The Perfect Push Workout
Body Heatmap
Target Muscles
Incline Bench Press (Barbell)
110 repsW
28 reps2
35 reps3
415 reps4
ChestFront DeltsTriceps
Incline Bench Press (Barbell)
ChestFront DeltsTriceps
Set
KG
Reps
W
-
10
2
-
8
3
-
5
4
-
15
Seated Shoulder Press (Machine)
110-20 reps1
210-20 reps2
310-20 reps3
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Range
1
-
-
2
-
-
3
-
-
Skullcrusher (Barbell)
1-1
2-2
3-3
Triceps
Skullcrusher (Barbell)
Triceps
Set
KG
Range
1
-
-
2
-
-
3
-
-
Standing Cable Fly
1-1
2-2
3-3
ChestFront Delts
Standing Cable Fly
ChestFront Delts
Set
KG
Range
1
-
-
2
-
-
3
-
-
Lateral Raise (Machine)
120 reps1
220 reps2
320 reps3
Side Delts
Lateral Raise (Machine)
Side Delts
Set
KG
Reps
1
-
20
2
-
20
3
-
20
Plate Front Raise
1-1
2-2
Front Delts
Plate Front Raise
Front Delts
Set
KG
Range
1
-
-
2
-
-
Diamond Push Up
1-F
TricepsChest
Diamond Push Up
TricepsChest
Set
Reps
F
-
