chest triceps, shoulders day, one and four 2
Body Heatmap
Target Muscles
Bench Press (Dumbbell)
115 reps1
212 reps2
310 reps3
ChestTricepsFront Delts
Bench Press (Dumbbell)
ChestTricepsFront Delts
Set
KG
Reps
1
40.8
15
2
40.8
12
3
40.8
10
Hex Press (Dumbbell)
115 reps1
212 reps2
310 reps3
ChestTriceps
Hex Press (Dumbbell)
ChestTriceps
Set
KG
Reps
1
40.8
15
2
40.8
12
3
40.8
10
Incline Chest Fly (Dumbbell)
115 reps1
212 reps2
310 reps3
Chest
Incline Chest Fly (Dumbbell)
Chest
Set
KG
Reps
1
22.7
15
2
22.7
12
3
22.7
10
Push Up
115 reps1
212 reps2
310 reps3
ChestTricepsFront Delts
Push Up
ChestTricepsFront Delts
Set
Reps
1
15
2
12
3
10
Shoulder Press (Dumbbell)
115 reps1
212 reps2
310 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
22.7
15
2
22.7
12
3
22.7
10
Lateral Raise (Dumbbell)
115 reps1
212 reps2
310 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
18.1
15
2
18.1
12
3
18.1
10
Rear Lateral Raise
115 reps1
212 reps2
310 reps3
Rear Delts
Rear Lateral Raise
Rear Delts
Set
KG
Reps
1
18.1
15
2
18.1
12
3
18.1
10
Arnold Press (Dumbbell)
115 reps1
212 reps2
310 reps3
Front DeltsSide DeltsTriceps
Arnold Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
22.7
15
2
22.7
12
3
22.7
10
Triceps Extension (Dumbbell)
115 reps1
212 reps2
310 reps3
Triceps
Triceps Extension (Dumbbell)
Triceps
Set
KG
Reps
1
20.4
15
2
20.4
12
3
20.4
10
Skullcrusher (Dumbbell)
115 reps1
212 reps2
310 reps3
Triceps
Skullcrusher (Dumbbell)
Triceps
Set
KG
Reps
1
18.1
15
2
18.1
12
3
18.1
10
Bench Dip
115 reps1
212 reps2
310 reps3
TricepsChest
Bench Dip
TricepsChest
Set
Reps
1
15
2
12
3
10
Diamond Push Up
115 reps1
212 reps2
310 reps3
TricepsChest
Diamond Push Up
TricepsChest
Set
Reps
1
15
2
12
3
10
