Monday
Body Heatmap
Target Muscles
Bench Press (Barbell)
1-1
2-2
3-3
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Chest Press (Machine)
16 reps1
26 reps2
36 reps3
ChestFront DeltsTriceps
Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
61.2
6
2
61.2
6
3
61.2
6
Incline Bench Press (Smith Machine)
1-1
2-2
3-3
ChestFront DeltsTriceps
Incline Bench Press (Smith Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Chest Fly (Machine)
16 reps1
26 reps2
36 reps3
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
1
63.5
6
2
63.5
6
3
63.5
6
Seated Shoulder Press (Machine)
18 reps1
28 reps2
38 reps3
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
36.3
8
2
36.3
8
3
36.3
8
lateral raises
13 reps1
23 reps2
33 reps3
Side DeltsFront DeltsLats
lateral raises
Side DeltsFront DeltsLats
Set
KG
Reps
1
6.8
3
2
6.8
3
3
6.8
3
