chest tricep and shoulders, day, one and four
working out chest triceps and shoulders. Twice a week. 
Body Heatmap
Target Muscles
Bench Press (Dumbbell)
112 reps1
210 reps2
38 reps3
46 reps4
ChestTricepsFront Delts
Bench Press (Dumbbell)
ChestTricepsFront Delts
Set
KG
Reps
1
40.8
12
2
40.8
10
3
40.8
8
4
40.8
6
Incline Bench Press (Dumbbell)
112 reps1
210 reps2
38 reps3
46 reps4
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
40.8
12
2
40.8
10
3
40.8
8
4
40.8
6
Chest Fly (Dumbbell)
112 reps1
210 reps2
38 reps3
46 reps4
Chest
Chest Fly (Dumbbell)
Chest
Set
KG
Reps
1
22.7
12
2
22.7
10
3
22.7
8
4
22.7
6
Shoulder Press (Dumbbell)
112 reps1
210 reps2
38 reps3
46 reps4
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
22.7
12
2
22.7
10
3
22.7
8
4
22.7
6
Lateral Raise (Dumbbell)
112 reps1
210 reps2
38 reps3
46 reps4
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
18.1
12
2
18.1
10
3
18.1
8
4
18.1
6
Triceps Extension (Dumbbell)
112 reps1
210 reps2
38 reps3
46 reps4
Triceps
Triceps Extension (Dumbbell)
Triceps
Set
KG
Reps
1
11.3
12
2
11.3
10
3
11.3
8
4
11.3
6
Bench Dip
112 reps1
210 reps2
38 reps3
46 reps4
TricepsChest
Bench Dip
TricepsChest
Set
Reps
1
12
2
10
3
8
4
6
Skullcrusher (Dumbbell)
112 reps1
210 reps2
38 reps3
46 reps4
Triceps
Skullcrusher (Dumbbell)
Triceps
Set
KG
Reps
1
18.1
12
2
18.1
10
3
18.1
8
4
18.1
6
