upper
Body Heatmap
Target Muscles
Incline Bench Press (Barbell)
18 reps1
25 reps2
ChestFront DeltsTriceps
Incline Bench Press (Barbell)
ChestFront DeltsTriceps
Set
KG
Reps
RPE
1
60
8
9.5
2
60
5
10
Chest Press (Machine)
17 reps1
26 reps2
ChestFront DeltsTriceps
Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Reps
RPE
1
57
7
10
2
57
6
10
Cable Middle Fly
17 reps1
25 reps2
Chest
Cable Middle Fly
Chest
Set
KG
Reps
RPE
1
18
7
10
2
18
5
10
Pull Up
18 reps1
25 reps2
LatsUpper Back
Pull Up
LatsUpper Back
Set
Reps
RPE
1
8
10
2
5
10
Seated Cable Row - Bar Wide Grip
18 reps1
27 reps2
Upper BackLats
Seated Cable Row - Bar Wide Grip
Upper BackLats
Set
KG
Reps
1
57
8
2
57
7
Single Arm Cable Row
16 reps1
Upper BackLats
Single Arm Cable Row
Upper BackLats
Set
KG
Reps
RPE
1
30
6
10
Cable Single Arm High Row with Chest Support
16 reps1
Upper BackLats
Cable Single Arm High Row with Chest Support
Upper BackLats
Set
KG
Reps
1
30
6
Single Arm Triceps Pushdown (Cable)
15 reps1
25 reps2
Triceps
Single Arm Triceps Pushdown (Cable)
Triceps
Set
KG
Reps
1
18
5
2
18
5
Single Arm Tricep Extension (Dumbbell)
18 reps1
26 reps2
Triceps
Single Arm Tricep Extension (Dumbbell)
Triceps
Set
KG
Reps
RPE
1
18
8
10
2
18
6
10
Preacher Curl (Dumbbell)
17 reps1
25 reps2
Biceps
Preacher Curl (Dumbbell)
Biceps
Set
KG
Reps
1
12.5
7
2
12.5
5
Behind the Back Curl (Cable)
15 reps1
24 reps2
Biceps
Behind the Back Curl (Cable)
Biceps
Set
KG
Reps
RPE
1
18
5
10
2
18
4
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