Body Heatmap
Target Muscles
Incline Bench Press (Dumbbell)
30° angle (1-2 notches up from flat?) Rep range 8-12 with 6-8kg each hand
110 reps1
210 reps2
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
30° angle (1-2 notches up from flat?) Rep range 8-12 with 6-8kg each hand
ChestFront DeltsTriceps
Set
KG
Reps
1
5
10
2
5
10
Incline Chest Fly (Dumbbell)
30° angle (1-2 notches from flat?) Rep range 10-15 with 4-6kg each hand
110 reps1
210 reps2
Chest
Incline Chest Fly (Dumbbell)
30° angle (1-2 notches from flat?) Rep range 10-15 with 4-6kg each hand
Chest
Set
KG
Reps
1
5
10
2
5
10
Incline Push Ups
15 reps1
25 reps2
ChestTricepsFront Delts
Incline Push Ups
ChestTricepsFront Delts
Set
Reps
1
5
2
5
Shoulder Press (Dumbbell)
75° angle so 1 notch from upright Rep range 8-12 with 5-7kg each hand
18 reps1
212 reps2
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
75° angle so 1 notch from upright Rep range 8-12 with 5-7kg each hand
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
5
8
2
7
12
Lateral Raise (Dumbbell)
Rep range 12-15 with 3-4kg each hand
112 reps1
214 reps2
Side Delts
Lateral Raise (Dumbbell)
Rep range 12-15 with 3-4kg each hand
Side Delts
Set
KG
Reps
1
3
12
2
3
14
