ChestDay
Body Heatmap
Target Muscles
Triceps Pushdown
110 reps1
210 reps2
310 reps3
410 reps4
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
40
10
2
45
10
3
45
10
4
45
10
Overhead Triceps Extension (Cable)
110 reps1
210 reps2
310 reps3
410 reps4
Triceps
Overhead Triceps Extension (Cable)
Triceps
Set
KG
Reps
1
20
10
2
25
10
3
25
10
4
25
10
Bench Press (Barbell)
112 reps1
212 reps2
312 reps3
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Reps
1
30
12
2
30
12
3
30
12
Chest Fly (Machine)
110 reps1
210 reps2
310 reps3
410 reps4
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
1
70
10
2
80
10
3
80
10
4
80
10
Incline Bench Press (Dumbbell)
110 reps1
210 reps2
310 reps3
410 reps4
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
14
10
2
16
10
3
16
10
4
16
10
Shoulder Press (Machine Plates)
110 reps1
210 reps2
310 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Machine Plates)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
20
10
2
20
10
3
20
10
Lateral Raise (Dumbbell)
110 reps1
210 reps2
310 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
8
10
2
8
10
3
8
10
Front Raise (Dumbbell)
110 reps1
210 reps2
310 reps3
Front Delts
Front Raise (Dumbbell)
Front Delts
Set
KG
Reps
1
7
10
2
7
10
3
7
10
