chest,back and shoulders
Body Heatmap
Target Muscles
Lat Pulldown (Cable)
110 reps1
210 reps2
310 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
9.1
10
2
9.1
10
3
9.1
10
Lateral Raise (Dumbbell)
120 reps1
220 reps2
320 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
13.6
20
2
13.6
20
3
13.6
20
Bench Press (Barbell)
110 reps1
210 reps2
310 reps3
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Reps
1
13.6
10
2
13.6
10
3
13.6
10
Shoulder Press (Dumbbell)
110 reps1
210 reps2
310 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
4.5
10
2
4.5
10
3
4.5
10
Chest Fly (Machine)
110 reps1
210 reps2
310 reps3
410 reps4
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
1
9.1
10
2
9.1
10
3
9.1
10
4
9.1
10
Dumbbell Row
110 reps1
210 reps2
310 reps3
Upper BackLats
Dumbbell Row
Upper BackLats
Set
KG
Reps
1
6.8
10
2
6.8
10
3
6.8
10
Push Up
120 reps1
220 reps2
320 reps3
ChestTricepsFront Delts
Push Up
ChestTricepsFront Delts
Set
Reps
1
20
2
20
3
20
Plank
100:601
201:202
301:803
402:404
Abs
Plank
Abs
Set
Time
1
-
2
-
3
-
4
-
Russian Twist (Weighted)
110 reps1
210 reps2
310 reps3
ObliquesAbs
Russian Twist (Weighted)
ObliquesAbs
Set
KG
Reps
1
6.8
10
2
6.8
10
3
6.8
10
Sit Up
130 reps1
230 reps2
330 reps3
430 reps4
Abs
Sit Up
Abs
Set
Reps
1
30
2
30
3
30
4
30
Bench Dip
120 reps1
220 reps2
320 reps3
TricepsChest
Bench Dip
TricepsChest
Set
Reps
1
20
2
20
3
20
