Push Day
Body Heatmap
Target Muscles
Chest Press (Machine)
18 reps1
28 reps2
37 reps3
ChestFront DeltsTriceps
Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
55
8
2
55
8
3
50
7
Chest Fly (Machine)
18 reps1
28 reps2
37 reps3
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
1
50
8
2
50
8
3
45
7
Skullcrusher (Barbell)
110 reps1
28 reps2
Triceps
Skullcrusher (Barbell)
Triceps
Set
KG
Reps
1
15
10
2
20
8
Single Arm Triceps Pushdown (Cable)
110 reps1
28 reps2
38 reps3
Triceps
Single Arm Triceps Pushdown (Cable)
Triceps
Set
KG
Reps
1
17.5
10
2
17.5
8
3
17.5
8
Triceps Pushdown
19 reps1
28 reps2
311 reps3
44 reps4
56 reps5
612 reps6
720 reps7
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
55
9
2
50
8
3
50
11
4
45
4
5
40
6
6
35
12
7
30
20
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
55
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
Horisontalabduktion
18 reps1
28 reps2
38 reps3
Rear Delts
Horisontalabduktion
Rear Delts
Set
KG
Reps
1
7.5
8
2
7.5
8
3
7.5
8
