back 3
Body Heatmap
Target Muscles
Iso-Lateral Low Row
18 reps1
26 reps2
36 reps3
48 reps4
Upper BackLats
Iso-Lateral Low Row
Upper BackLats
Set
KG
Reps
1
20
8
2
30
6
3
35
6
4
35
8
Seated Cable Row - V Grip (Cable)
16 repsW
26 reps2
36 reps3
46 reps4
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
W
42
6
2
54
6
3
54
6
4
54
6
Single Arm Cable Row
18 repsW
28 reps2
38 reps3
45 reps4
Upper BackLats
Single Arm Cable Row
Upper BackLats
Set
KG
Reps
W
18
8
2
24
8
3
24
8
4
30
5
Rear Delt Reverse Fly (Cable)
18 reps1
26 reps2
36 reps3
Rear DeltsUpper Back
Rear Delt Reverse Fly (Cable)
Rear DeltsUpper Back
Set
KG
Reps
1
6
8
2
7.5
6
3
7.5
6
Face Pull
18 reps1
27 reps2
37 reps3
47 reps4
Rear DeltsUpper Back
Face Pull
Rear DeltsUpper Back
Set
KG
Reps
1
21
8
2
24
7
3
24
7
4
24
7
Bicep Curl (Cable)
18 repsW
28 reps2
38 reps3
Biceps
Bicep Curl (Cable)
Biceps
Set
KG
Reps
W
15
8
2
18
8
3
18
8
Seated Incline Curl
16 repsF
26 repsF
35 repsF
Biceps
Seated Incline Curl
Biceps
Set
KG
Reps
F
7
6
F
7
6
F
7
5
Lateral Raise (Dumbbell)
18 reps1
28 reps2
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
7
8
2
7
8
Lat Pulldown (Machine)
16 reps1
26 reps2
36 reps3
46 reps4
LatsUpper Back
Lat Pulldown (Machine)
LatsUpper Back
Set
KG
Reps
1
40
6
2
60
6
3
80
6
4
80
6
Cable Crunch
15 reps1
25 reps2
Abs
Cable Crunch
Abs
Set
KG
Reps
1
24
5
2
30
5
