Push Day
Body Heatmap
Target Muscles
Chest Press (Machine)
18 reps1
28 reps2
38 reps3
ChestFront DeltsTriceps
Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
55
8
2
55
8
3
55
8
Chest Fly (Machine)
18 reps1
28 reps2
38 reps3
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
1
45
8
2
45
8
3
45
8
Skullcrusher (Barbell)
18 reps1
28 reps2
38 reps3
Triceps
Skullcrusher (Barbell)
Triceps
Set
KG
Reps
1
30
8
2
30
8
3
30
8
Single Arm Triceps Pushdown (Cable)
18 reps1
28 reps2
38 reps3
Triceps
Single Arm Triceps Pushdown (Cable)
Triceps
Set
KG
Reps
1
17.5
8
2
17.5
8
3
17.5
8
Triceps Pushdown
18 reps1
28 reps2
38 reps3
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
55
8
2
55
8
3
55
8
Seated Palms Up Wrist Curl
18 reps1
28 reps2
38 reps3
Forearms
Seated Palms Up Wrist Curl
Forearms
Set
KG
Reps
1
10
8
2
10
8
3
10
8
Seated Shoulder Press (Machine)
18 reps1
28 reps2
38 reps3
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
40
8
2
40
8
3
40
8
Lateral Raise (Machine)
18 reps1
28 reps2
38 reps3
Side Delts
Lateral Raise (Machine)
Side Delts
Set
KG
Reps
1
35
8
2
35
8
3
35
8
