pull day
Body Heatmap
Target Muscles
Pull Up (Assisted)
110 reps1
210 reps2
310 reps3
48 reps4
LatsUpper Back
Pull Up (Assisted)
LatsUpper Back
Set
-KG
Reps
1
28
10
2
28
10
3
28
10
4
28
8
Lat Pulldown (Cable)
110 reps1
210 reps2
310 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
30
10
2
35
10
3
35
10
Pullover (Machine)
112 reps1
212 reps2
312 reps3
LatsChest
Pullover (Machine)
LatsChest
Set
KG
Reps
1
15
12
2
15
12
3
15
12
Lever Lying Banded T-bar Row
110 reps1
210 reps2
310 reps3
Upper BackLats
Lever Lying Banded T-bar Row
Upper BackLats
Set
KG
Reps
1
17.5
10
2
17.5
10
3
17.5
10
Face Pull
110 reps1
210 reps2
310 reps3
Rear DeltsUpper Back
Face Pull
Rear DeltsUpper Back
Set
KG
Reps
1
12.5
10
2
10
10
3
10
10
Seated Incline Curl
18 reps1
28 reps2
38 reps3
Biceps
Seated Incline Curl
Biceps
Set
KG
Reps
1
16
8
2
16
8
3
16
8
Hammer Curl (Dumbbell)
110 reps1
210 reps2
310 reps3
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
16
10
2
16
10
3
16
10
