MONDAY PUSH

Kacper Świderski

Body Heatmap

Target Muscles

Incline Bench Press (Dumbbell)

1-1

ChestFront DeltsTriceps

Incline Bench Press (Dumbbell)

ChestFront DeltsTriceps

Set

Reps

Chest Fly (Machine)

1-1

Chest

Chest Fly (Machine)

Chest

Set

Reps

Preacher Curl (Machine)

1-1

Biceps

Preacher Curl (Machine)

Biceps

Set

Reps

Hammer Curl (Cable)

1-1

BicepsForearms

Hammer Curl (Cable)

BicepsForearms

Set

Reps

Behind the Back Curl (Cable)

1-1

Biceps

Behind the Back Curl (Cable)

Biceps

Set

Reps

Seated Shoulder Press (Machine)

1-1

Front DeltsSide DeltsTriceps

Seated Shoulder Press (Machine)

Front DeltsSide DeltsTriceps

Set

Reps

Single Arm Lateral Raise (Cable)

1-1

Side Delts

Single Arm Lateral Raise (Cable)

Side Delts

Set

Reps

MONDAY PUSH

Body Heatmap

Target Muscles

Incline Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Chest Fly (Machine)

Preacher Curl (Machine)

Preacher Curl (Machine)

Hammer Curl (Cable)

Hammer Curl (Cable)

Behind the Back Curl (Cable)

Behind the Back Curl (Cable)

Seated Shoulder Press (Machine)

Seated Shoulder Press (Machine)

Single Arm Lateral Raise (Cable)

Single Arm Lateral Raise (Cable)

Incline Bench Press (Dumbbell)

Primary Muscles

Secondary Muscles

Equipment