push day
explosive push ups medicine ball chest throw bench press incline bench press DB shoulder press tricep dips tricep pushdowns
Body Heatmap
Target Muscles
Bench Press (Barbell)
18 reps1
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Reps
1
40
8
Push Up
120 reps1
ChestTricepsFront Delts
Push Up
ChestTricepsFront Delts
Set
Reps
1
20
Incline Chest Fly (Dumbbell)
18 reps1
Chest
Incline Chest Fly (Dumbbell)
Chest
Set
KG
Reps
1
10
8
Incline Bench Press (Dumbbell)
110 reps1
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
20
10
Shoulder Press (Dumbbell)
110 reps1
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
14
10
Front Raise (Dumbbell)
18 reps1
Front Delts
Front Raise (Dumbbell)
Front Delts
Set
KG
Reps
1
8
8
Lateral Raise (Dumbbell)
18 reps1
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
8
8
Face Pull
18 reps1
Rear DeltsUpper Back
Face Pull
Rear DeltsUpper Back
Set
KG
Reps
1
20
8
Rear Delt Reverse Fly (Dumbbell)
18 reps1
Rear DeltsUpper Back
Rear Delt Reverse Fly (Dumbbell)
Rear DeltsUpper Back
Set
KG
Reps
1
8
8
Triceps Pushdown
112 reps1
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
30
12
Triceps Dip
120 reps1
TricepsChest
Triceps Dip
TricepsChest
Set
Reps
1
20
