Pullday
Body Heatmap
Target Muscles
Pull Up
110 reps1
LatsUpper Back
Pull Up
LatsUpper Back
Set
Reps
1
10
Seated Cable Row - V Grip (Cable)
15-8 repsW
26-10 reps2
36-10 reps3
46-10 reps4
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Range
W
55
-
2
75
-
3
75
-
4
75
-
Lat Pulldown (Cable)
explosive, wide
16-10 repsW
26-10 reps2
36-10 reps3
LatsUpper Back
Lat Pulldown (Cable)
explosive, wide
LatsUpper Back
Set
KG
Range
W
60
-
2
80
-
3
80
-
T Bar Row
110 reps1
210 reps2
310 reps3
410 reps4
Upper BackLats
T Bar Row
Upper BackLats
Set
KG
Reps
1
20
10
2
20
10
3
35
10
4
35
10
Preacher Curl (Machine)
16-10 reps1
26-10 reps2
36-10 reps3
Biceps
Preacher Curl (Machine)
Biceps
Set
KG
Range
RPE
1
55
-
7.5
2
55
-
7
3
55
-
10
Bicep Curl (Barbell)
16-10 reps1
26-10 reps2
36-10 reps3
Biceps
Bicep Curl (Barbell)
Biceps
Set
KG
Range
1
32.5
-
2
32.5
-
3
32.5
-
Seated Incline Curl
16-10 reps1
26-10 reps2
36-10 reps3
Biceps
Seated Incline Curl
Biceps
Set
KG
Range
1
17.5
-
2
17.5
-
3
17.5
-
Dumbbell Standing Arms Rotate
120 reps1
Forearms
Dumbbell Standing Arms Rotate
Forearms
Set
KG
Reps
1
7.5
20
Seated Palms Up Wrist Curl
110-15 reps1
210-15 reps2
310-15 reps3
Forearms
Seated Palms Up Wrist Curl
Forearms
Set
KG
Range
1
5
-
2
5
-
3
5
-
Shrug (Dumbbell)
16-10 reps1
26-10 reps2
36-10 reps3
Upper Traps
Shrug (Dumbbell)
Upper Traps
Set
KG
Range
1
42.5
-
2
42.5
-
3
40
-
Reverse Curl
16-10 reps1
26-10 reps2
36-10 reps3
40 kg4
ForearmsBiceps
Reverse Curl
ForearmsBiceps
Set
KG
Range
1
40
-
2
40
-
3
40
-
4
-
-
Cable Standing Wrist Curl
110 reps1
210 reps2
310 reps3
Forearms
Cable Standing Wrist Curl
Forearms
Set
KG
Reps
1
50
10
2
50
10
3
50
10
Back Extension (Weighted Hyperextension)
rehab slipped disc:((
112 reps1
215 reps2
315 reps3
40 reps4
Lower BackGlutesHamstrings
Back Extension (Weighted Hyperextension)
rehab slipped disc:((
Lower BackGlutesHamstrings
Set
KG
Reps
1
10
12
2
10
15
3
10
15
4
-
-
