Push day
Body Heatmap
Target Muscles
Incline Bench Press (Barbell)
16-10 reps1
26-10 reps2
36-10 reps3
46-10 reps4
ChestFront DeltsTriceps
Incline Bench Press (Barbell)
ChestFront DeltsTriceps
Set
KG
Range
1
-
-
2
-
-
3
-
-
4
-
-
Chest Press (Machine)
18-12 reps1
28-12 reps2
38-12 reps3
ChestFront DeltsTriceps
Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Range
1
-
-
2
-
-
3
-
-
Standing Cable Fly
110-15 reps1
210-15 reps2
310-15 reps3
ChestFront Delts
Standing Cable Fly
ChestFront Delts
Set
KG
Range
1
-
-
2
-
-
3
-
-
Seated Shoulder Press (Machine)
16-10 reps1
26-10 reps2
36-10 reps3
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Range
1
-
-
2
-
-
3
-
-
Lateral Raise (Cable)
110-15 reps1
210-15 reps2
310-15 reps3
410-15 reps4
Side Delts
Lateral Raise (Cable)
Side Delts
Set
KG
Range
1
-
-
2
-
-
3
-
-
4
-
-
Rear Delt Reverse Fly (Cable)
112-15 reps1
212-15 reps2
312-15 reps3
Rear DeltsUpper Back
Rear Delt Reverse Fly (Cable)
Rear DeltsUpper Back
Set
KG
Range
1
-
-
2
-
-
3
-
-
Triceps Pushdown
110-15 reps1
210-15 reps2
310-15 reps3
Triceps
Triceps Pushdown
Triceps
Set
KG
Range
1
-
-
2
-
-
3
-
-
Single Arm Triceps Pushdown (Cable)
110-15 reps1
210-15 reps2
310-15 reps3
Triceps
Single Arm Triceps Pushdown (Cable)
Triceps
Set
KG
Range
1
-
-
2
-
-
3
-
-
