Day 1
Body Heatmap
Target Muscles
Chest Press (Machine)
110 reps1
210 reps2
310 reps3
ChestFront DeltsTriceps
Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Incline Bench Press (Dumbbell)
110 reps1
210 reps2
310 reps3
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
-
10
2
-
10
3
-
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
-
10
2
-
10
3
-
10
Triceps Rope Pushdown
110 reps1
210 reps2
310 reps3
Triceps
Triceps Rope Pushdown
Triceps
Set
KG
Reps
1
-
10
2
-
10
3
-
10
