Back + Shoulder
Body Heatmap
Target Muscles
Lat Pulldown (Cable)
110 repsW
210 reps2
310 reps3
410 reps4
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
W
20
10
2
30
10
3
30
10
4
30
10
Rear Delt Reverse Fly (Machine)
110 reps1
210 reps2
310 reps3
4-4
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
Rear DeltsUpper Back
Set
KG
Reps
1
7.5
10
2
7.5
10
3
7.5
10
4
-
-
Back Extension (Machine)
110 reps1
210 reps2
310 reps3
Lower BackGlutesHamstrings
Back Extension (Machine)
Lower BackGlutesHamstrings
Set
KG
Reps
1
25
10
2
25
10
3
25
10
Lateral Raise (Machine)
115 reps1
215 reps2
315 reps3
Side Delts
Lateral Raise (Machine)
Side Delts
Set
KG
Reps
1
10
15
2
10
15
3
10
15
Lat Pulldown (Machine)
115 reps1
215 reps2
315 reps3
LatsUpper Back
Lat Pulldown (Machine)
LatsUpper Back
Set
KG
Reps
1
10
15
2
10
15
3
10
15
Low Row (Suspension)
115 reps1
215 reps2
315 reps3
Upper BackLats
Low Row (Suspension)
Upper BackLats
Set
Reps
1
15
2
15
3
15
