Monday -upper body
Body Heatmap
Target Muscles
Incline Bench Press (Barbell)
115 reps1
215 reps2
315 reps3
ChestFront DeltsTriceps
Incline Bench Press (Barbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
30
15
2
30
15
3
30
15
Lat Pulldown (Cable)
115 reps1
215 reps2
315 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
40
15
2
40
15
3
40
15
Seated Cable Row - Bar Grip
115 reps1
215 reps2
315 reps3
Upper BackLats
Seated Cable Row - Bar Grip
Upper BackLats
Set
KG
Reps
1
20
15
2
20
15
3
20
15
Triceps Pushdown
116 reps1
216 reps2
316 reps3
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
40
16
2
40
16
3
40
16
Bicep Curl (Dumbbell)
18 reps1
28 reps2
38 reps3
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
10
8
2
10
8
3
10
8
Shrug (Dumbbell)
115 reps1
215 reps2
315 reps3
Upper Traps
Shrug (Dumbbell)
Upper Traps
Set
KG
Reps
1
20
15
2
20
15
3
20
15
