benk + pump
Body Heatmap
Target Muscles
Bench Press (Barbell)
16 repsW
25 repsW
33 repsW
42 reps4
50 repsF
63 reps6
73 reps7
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Reps
W
20
6
W
30
5
W
40
3
4
50
2
F
55
-
6
50
3
7
50
3
Standing Cable Fly
18 repsW
28 reps2
38 reps3
ChestFront Delts
Standing Cable Fly
ChestFront Delts
Set
KG
Reps
W
9
8
2
12
8
3
12
8
Standing Military Press (Barbell)
18 repsW
25 repsW
35 reps3
43 repsF
510 reps5
Front DeltsSide DeltsTriceps
Standing Military Press (Barbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
W
20
8
W
25
5
3
30
5
F
30
3
5
20
10
Triceps Pressdown
18 repsW
28 reps2
38 reps3
Triceps
Triceps Pressdown
Triceps
Set
KG
Reps
W
15
8
2
20
8
3
20
8
Face Pull
18 repsW
28 reps2
38 reps3
Rear DeltsUpper Back
Face Pull
Rear DeltsUpper Back
Set
KG
Reps
W
18
8
2
21
8
3
21
8
Cable One Arm Biceps Curl
18 reps1
26 reps2
36 reps3
Biceps
Cable One Arm Biceps Curl
Biceps
Set
KG
Reps
1
6
8
2
9
6
3
9
6
Lat Pulldown (Cable)
18 repsW
26 reps2
36 reps3
48 reps4
56 reps5
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
W
40
8
2
50
6
3
50
6
4
40
8
5
45
6
