back & bi
Body Heatmap
Target Muscles
Deadlift (Barbell)
18 repsW
25 repsW
34 repsW
41 repsW
51 reps5
61 reps6
72 reps7
82 reps8
92 reps9
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Barbell)
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Reps
RPE
W
20
8
-
W
60
5
-
W
80
4
-
W
100
1
-
5
120
1
-
6
130
1
9.5
7
115
2
-
8
115
2
-
9
115
2
-
Romanian Deadlift (Barbell)
16 repsW
26 reps2
36 reps3
46 reps4
HamstringsGlutesLower Back
Romanian Deadlift (Barbell)
HamstringsGlutesLower Back
Set
KG
Reps
W
60
6
2
80
6
3
80
6
4
80
6
Lat Pulldown (Machine)
18 repsW
28 reps2
36 reps3
46 reps4
LatsUpper Back
Lat Pulldown (Machine)
LatsUpper Back
Set
KG
Reps
W
50
8
2
70
8
3
80
6
4
80
6
Iso-Lateral Row (Machine)
vekt og reps per arm
16-8 repsW
28-10 reps2
38-10 reps3
48-10 reps4
Upper BackLats
Iso-Lateral Row (Machine)
vekt og reps per arm
Upper BackLats
Set
KG
Range
W
20
-
2
40
-
3
40
-
4
40
-
Single Arm Lateral Raise (Cable)
110 reps1
210 reps2
310 reps3
Side Delts
Single Arm Lateral Raise (Cable)
Side Delts
Set
KG
Reps
1
6
10
2
6
10
3
6
10
Cable One Arm Biceps Curl
18 reps1
28 reps2
310 reps3
Biceps
Cable One Arm Biceps Curl
Biceps
Set
KG
Reps
1
6
8
2
6
8
3
6
10
Back Extension (Weighted Hyperextension)
18-10 repsW
28-10 repsW
320 kg3
420 kg4
520 kg5
Lower BackGlutesHamstrings
Back Extension (Weighted Hyperextension)
Lower BackGlutesHamstrings
Set
KG
Range
W
-
-
W
10
-
3
20
-
4
20
-
5
20
-
