5. Push Day (2.0)
Body Heatmap
Target Muscles
Iso-Lateral Row (Machine)
110 reps1
210 reps2
310 reps3
Upper BackLats
Iso-Lateral Row (Machine)
Upper BackLats
Set
KG
Reps
1
20
10
2
20
10
3
20
10
T Bar Row
110 reps1
210 reps2
310 reps3
Upper BackLats
T Bar Row
Upper BackLats
Set
KG
Reps
1
25
10
2
25
10
3
25
10
Straight Arm Lat Pulldown (Cable)
110 reps1
210 reps2
310 reps3
Lats
Straight Arm Lat Pulldown (Cable)
Lats
Set
KG
Reps
1
40
10
2
40
10
3
40
10
Preacher Curl (Machine)
110 reps1
210 reps2
310 reps3
Biceps
Preacher Curl (Machine)
Biceps
Set
KG
Reps
1
25
10
2
25
10
3
25
10
Cable Standing Wrist Curl
110 reps1
210 reps2
310 reps3
Forearms
Cable Standing Wrist Curl
Forearms
Set
KG
Reps
1
25
10
2
25
10
3
25
10
Reverse Curl
110 reps1
210 reps2
310 reps3
ForearmsBiceps
Reverse Curl
ForearmsBiceps
Set
KG
Reps
1
25
10
2
25
10
3
25
10
Triceps Pressdown
110 reps1
210 reps2
310 reps3
Triceps
Triceps Pressdown
Triceps
Set
KG
Reps
1
40
10
2
40
10
3
40
10
Overhead Triceps Extension (Cable)
110 reps1
210 reps2
310 reps3
Triceps
Overhead Triceps Extension (Cable)
Triceps
Set
KG
Reps
1
15
10
2
15
10
3
15
10
Seated Shoulder Press (Machine)
110 reps1
210 reps2
310 reps3
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
30
10
2
30
10
3
30
10
Front Raise (Cable)
110 reps1
210 reps2
310 reps3
Front Delts
Front Raise (Cable)
Front Delts
Set
KG
Reps
1
30
10
2
30
10
3
30
10
