FRIDAY (tricep+bicep+chest)
Body Heatmap
Target Muscles
Incline Chest Fly (Dumbbell)
18 reps1
28 reps2
38 reps3
48 reps4
Chest
Incline Chest Fly (Dumbbell)
Chest
Set
KG
Reps
1
12
8
2
12
8
3
12
8
4
12
8
Incline Bench Press (Smith Machine)
18 reps1
28 reps2
38 reps3
48 reps4
ChestFront DeltsTriceps
Incline Bench Press (Smith Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
25
8
2
25
8
3
25
8
4
25
8
EZ Bar Biceps Curl
18 reps1
28 reps2
38 reps3
48 reps4
Biceps
EZ Bar Biceps Curl
Biceps
Set
KG
Reps
1
18.5
8
2
18.5
8
3
18.5
8
4
18.5
8
Hammer Curl (Cable)
18 reps1
28 reps2
38 reps3
48 reps4
BicepsForearms
Hammer Curl (Cable)
BicepsForearms
Set
KG
Reps
1
15
8
2
15
8
3
15
8
4
15
8
Triceps Pushdown
18 reps1
28 reps2
38 reps3
48 reps4
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
12.5
8
2
12.5
8
3
12.5
8
4
12.5
8
Skullcrusher (Barbell)
18 reps1
28 reps2
38 reps3
48 reps4
Triceps
Skullcrusher (Barbell)
Triceps
Set
KG
Reps
1
18.5
8
2
18.5
8
3
18.5
8
4
18.5
8
