Upper 1
Body Heatmap
Target Muscles
Lat Pulldown (Cable)
112 reps1
212 reps2
312 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
45
12
2
45
12
3
45
12
Iso-Lateral High Row (Machine)
En arm
110 reps1
210 reps2
310 reps3
Upper BackLats
Iso-Lateral High Row (Machine)
En arm
Upper BackLats
Set
KG
Reps
1
35
10
2
35
10
3
35
10
Seated Cable Row - V Grip (Cable)
112 reps1
212 reps2
312 reps3
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
1
45
12
2
45
12
3
45
12
Face Pull
112 reps1
212 reps2
312 reps3
Rear DeltsUpper Back
Face Pull
Rear DeltsUpper Back
Set
KG
Reps
1
40
12
2
42.5
12
3
42.5
12
Lateral Raise (Dumbbell)
supersett front raise
112 reps1
212 reps2
312 reps3
Side Delts
Lateral Raise (Dumbbell)
supersett front raise
Side Delts
Set
KG
Reps
1
5
12
2
5
12
3
5
12
Plate Front Raise
supersett lateral raise
112 reps1
212 reps2
312 reps3
Front Delts
Plate Front Raise
supersett lateral raise
Front Delts
Set
KG
Reps
1
5
12
2
5
12
3
5
12
Bicep Curl (Dumbbell)
112 reps1
210 reps2
310 reps3
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
8
12
2
8
10
3
8
10
Overhead Triceps Extension (Cable)
110 reps1
210 reps2
310 reps3
Triceps
Overhead Triceps Extension (Cable)
Triceps
Set
KG
Reps
1
22.5
10
2
22.5
10
3
22.5
10
