Pull day 1
Body Heatmap
Target Muscles
Pull Up (Weighted)
110 reps1
210 reps2
310 reps3
LatsUpper Back
Pull Up (Weighted)
LatsUpper Back
Set
+KG
Reps
1
-
10
2
-
10
3
-
10
Bent Over Row (Barbell)
110 reps1
210 reps2
310 reps3
410 reps4
Upper BackLats
Bent Over Row (Barbell)
Upper BackLats
Set
KG
Reps
1
20
10
2
50
10
3
50
10
4
50
10
Lat Pulldown - Close Grip
112 reps1
28 reps2
38 reps3
48 repsD
LatsUpper Back
Lat Pulldown - Close Grip
LatsUpper Back
Set
KG
Reps
1
50
12
2
57.5
8
3
57.5
8
D
50
8
Iso-Lateral Row (Machine)
110 reps1
210 reps2
310 reps3
Upper BackLats
Iso-Lateral Row (Machine)
Upper BackLats
Set
KG
Reps
1
60
10
2
55
10
3
50
10
Rear Delt Reverse Fly (Dumbbell)
110 reps1
210 reps2
310 reps3
Rear DeltsUpper Back
Rear Delt Reverse Fly (Dumbbell)
Rear DeltsUpper Back
Set
KG
Reps
1
5
10
2
5
10
3
5
10
