day one • chest, shoulders, triceps
Body Heatmap
Target Muscles
Incline Bench Press (Dumbbell)
18 reps1
28 reps2
38 reps3
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Chest Press (Machine)
110 reps1
210 reps2
310 reps3
ChestFront DeltsTriceps
Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Butterfly (Pec Deck)
112 reps1
212 reps2
312 reps3
412 reps4
Chest
Butterfly (Pec Deck)
Chest
Set
KG
Reps
1
-
12
2
-
12
3
-
12
4
-
12
Shoulder Press (Machine Plates)
18 reps1
28 reps2
38 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Machine Plates)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Lateral Raise (Machine)
112 reps1
212 reps2
312 reps3
412 reps4
Side Delts
Lateral Raise (Machine)
Side Delts
Set
KG
Reps
1
-
12
2
-
12
3
-
12
4
-
12
Triceps Extension (Cable)
115 reps1
215 reps2
315 reps3
415 reps4
Triceps
Triceps Extension (Cable)
Triceps
Set
KG
Reps
1
-
15
2
-
15
3
-
15
4
-
15
