Back & Biceps - Tuesday
Body Heatmap
Target Muscles
Lat Pulldown (Cable)
upper + lats
114 reps1
211 reps2
37 repsD
LatsUpper Back
Lat Pulldown (Cable)
upper + lats
LatsUpper Back
Set
KG
Reps
1
40
14
2
45
11
D
50
7
Iso-Lateral Row (Machine)
mid + lats
112 reps1
210 reps2
310 reps3
Upper BackLats
Iso-Lateral Row (Machine)
mid + lats
Upper BackLats
Set
KG
Reps
1
50
12
2
60
10
3
70
10
Seated Cable Row - Bar Wide Grip
upper isolation
114 reps1
212 reps2
310 reps3
Upper BackLats
Seated Cable Row - Bar Wide Grip
upper isolation
Upper BackLats
Set
KG
Reps
1
42.5
14
2
57.5
12
3
72.5
10
Straight Arm Lat Pulldown (Cable)
lats isolation
112 reps1
28 reps2
310 reps3
Lats
Straight Arm Lat Pulldown (Cable)
lats isolation
Lats
Set
KG
Reps
1
32.5
12
2
37.5
8
3
32.5
10
Seated Incline Curl
long head
112 repsF
210 repsD
Biceps
Seated Incline Curl
long head
Biceps
Set
KG
Reps
F
15
12
D
15
10
Preacher Curl (Machine)
short head
110 reps1
210 reps2
Biceps
Preacher Curl (Machine)
short head
Biceps
Set
KG
Reps
1
18
10
2
23
10
Hammer Curl (Cable)
forearms
113 reps1
211 reps2
37 repsD
BicepsForearms
Hammer Curl (Cable)
forearms
BicepsForearms
Set
KG
Reps
1
45
13
2
50
11
D
60
7
Bicep Curl (Cable)
short head
112 reps1
210 reps2
310 reps3
47 reps4
Biceps
Bicep Curl (Cable)
short head
Biceps
Set
KG
Reps
1
45
12
2
50
10
3
55
10
4
60
7
Reverse Curl
18 reps1
210 reps2
38 reps3
ForearmsBiceps
Reverse Curl
ForearmsBiceps
Set
KG
Reps
1
30
8
2
30
10
3
35
8
