Upper 2
Body Heatmap
Target Muscles
Treadmill
10 km · 06:001
QuadsHamstringsCalvesGlutes
Treadmill
QuadsHamstringsCalvesGlutes
Set
KM
Duration
1
-
-
Lat Pulldown (Cable)
110-12 repsW
28-12 reps2
38-12 reps3
488-902 reps4
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Range
W
55
-
2
85
-
3
90
-
4
90
-
Bench Press (Dumbbell)
110-12 repsW
28-12 reps2
38-12 reps3
ChestTricepsFront Delts
Bench Press (Dumbbell)
ChestTricepsFront Delts
Set
KG
Range
W
26
-
2
40
-
3
40
-
Seated Cable Row - Bar Wide Grip
18-12 reps1
28-12 reps2
Upper BackLats
Seated Cable Row - Bar Wide Grip
Upper BackLats
Set
KG
Range
1
60
-
2
60
-
Iso-Lateral Chest Press (Machine)
18-12 reps1
28-12 reps2
ChestFront DeltsTriceps
Iso-Lateral Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Range
1
35
-
2
35
-
Single Arm Lateral Raise (Cable)
110-15 reps1
210-15 reps2
310-15 reps3
Side Delts
Single Arm Lateral Raise (Cable)
Side Delts
Set
KG
Range
1
7.5
-
2
8.8
-
3
6.3
-
Rear Delt Reverse Fly (Machine)
110 reps1
28 reps2
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
Rear DeltsUpper Back
Set
KG
Reps
1
61
10
2
61
8
Overhead Triceps Extension (Cable)
18-12 reps1
28-12 reps2
Triceps
Overhead Triceps Extension (Cable)
Triceps
Set
KG
Range
1
25
-
2
26.3
-
Hammer Curl (Dumbbell)
18-12 reps1
28-12 reps2
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Range
1
18
-
2
16
-
Cable Crunch
10 reps1
20 reps2
Abs
Cable Crunch
Abs
Set
KG
Reps
1
31.3
-
2
31.3
-
