Pull
Body Heatmap
Target Muscles
Iso-Lateral High Row (Machine)
øke 5kg (❌)
112 repsW
28 reps2
38 reps3
415 repsD
Upper BackLats
Iso-Lateral High Row (Machine)
øke 5kg (❌)
Upper BackLats
Set
KG
Reps
W
-
12
2
40
8
3
40
8
D
20
15
Smith row
øke 5kg (❌)
115 repsW
210 reps2
310 reps3
410 reps4
Upper BackLats
Smith row
øke 5kg (❌)
Upper BackLats
Set
KG
Reps
W
20
15
2
90
10
3
90
10
4
90
10
Straight Arm Lat Pulldown (Cable)
1 x smal grep, 1 x rope, 1 x bred grep, øke 5kg (❌)
115 reps1
215 reps2
315 reps3
Lats
Straight Arm Lat Pulldown (Cable)
1 x smal grep, 1 x rope, 1 x bred grep, øke 5kg (❌)
Lats
Set
KG
Reps
1
45
15
2
15
15
3
45
15
Rear Delt Reverse Fly (Machine)
øke 5kg (❌)
18 repsW
28 reps2
38 reps3
48 reps4
58 reps5
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
øke 5kg (❌)
Rear DeltsUpper Back
Set
KG
Reps
W
10
8
2
35
8
3
35
8
4
35
8
5
35
8
Shrugs
øke 5kg (❌)
115 reps1
215 reps2
Upper Traps
Shrugs
øke 5kg (❌)
Upper Traps
Set
KG
Reps
1
85
15
2
85
15
Bicep Curl (Cable)
øke 5kg (❌)
18 repsW
28 reps2
38 reps3
48 reps4
Biceps
Bicep Curl (Cable)
øke 5kg (❌)
Biceps
Set
KG
Reps
W
10
8
2
65
8
3
65
8
4
65
8
Dobbel hammer curl
10 reps øke 2,5kg (❌)
110 reps1
210 reps2
310 reps3
BicepsForearms
Dobbel hammer curl
10 reps øke 2,5kg (❌)
BicepsForearms
Set
KG
Reps
1
12.5
10
2
12.5
10
3
12.5
10
