mon-wed-friday-sat
Body Heatmap
Target Muscles
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
Chest Fly (Machine)
110 reps1
210 reps2
310 reps3
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Bench Press (Barbell)
18 reps1
28 reps2
38 reps3
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Standing Cable Fly
110 reps1
210 reps2
310 reps3
ChestFront Delts
Standing Cable Fly
ChestFront Delts
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Butterfly (Pec Deck)
110 reps1
28 reps2
36 reps3
Chest
Butterfly (Pec Deck)
Chest
Set
KG
Reps
1
-
10
2
-
8
3
-
6
Low Cable Fly Crossovers
110 reps1
210 reps2
310 reps3
Chest
Low Cable Fly Crossovers
Chest
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Cable Middle Fly
110 reps1
210 reps2
310 reps3
Chest
Cable Middle Fly
Chest
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Chest Fly (Band)
18 reps1
28 reps2
38 reps3
Chest
Chest Fly (Band)
Chest
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Preacher Curl (Machine)
110 reps1
210 reps2
38 reps3
Biceps
Preacher Curl (Machine)
Biceps
Set
KG
Reps
1
-
10
2
-
10
3
-
8
Bicep Curl (Cable)
110 reps1
210 reps2
310 reps3
Biceps
Bicep Curl (Cable)
Biceps
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Cable One Arm Biceps Curl
110 reps1
210 reps2
310 reps3
Biceps
Cable One Arm Biceps Curl
Biceps
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Rope Cable Curl
110 reps1
210 reps2
310 reps3
BicepsForearms
Rope Cable Curl
BicepsForearms
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Triceps Pushdown
110 reps1
210 reps2
310 reps3
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Overhead Triceps Extension (Cable)
110 reps1
210 reps2
310 reps3
Triceps
Overhead Triceps Extension (Cable)
Triceps
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Single Arm Triceps Pushdown (Cable)
110 reps1
210 reps2
38 reps3
Triceps
Single Arm Triceps Pushdown (Cable)
Triceps
Set
KG
Reps
1
-
10
2
-
10
3
-
8
Triceps Rope Pushdown
110 reps1
210 reps2
310 reps3
Triceps
Triceps Rope Pushdown
Triceps
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Triceps Pressdown
110 reps1
210 reps2
310 reps3
Triceps
Triceps Pressdown
Triceps
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Shrug (Dumbbell)
1-1
Upper Traps
Shrug (Dumbbell)
Upper Traps
Set
KG
Reps
1
-
-
