day four • chest, shoulders
Body Heatmap
Target Muscles
Butterfly (Pec Deck)
115 reps1
215 reps2
315 reps3
Chest
Butterfly (Pec Deck)
Chest
Set
KG
Reps
1
-
15
2
-
15
3
-
15
Chest Press (Machine)
18 reps1
28 reps2
38 reps3
ChestFront DeltsTriceps
Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Standing Cable Fly
112 reps1
212 reps2
312 reps3
412 reps4
ChestFront Delts
Standing Cable Fly
ChestFront Delts
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 (Dumbbell)
112 reps1
212 reps2
312 reps3
412 reps4
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
-
12
2
-
12
3
-
12
4
-
12
Rear Delt Reverse Fly (Machine)
112 reps1
212 reps2
312 reps3
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
Rear DeltsUpper Back
Set
KG
Reps
1
-
12
2
-
12
3
-
12
