Back & Biceps + Abs
Body Heatmap
Target Muscles
Lat Pulldown (Machine)
110 reps1
210 reps2
310 reps3
410 reps4
LatsUpper Back
Lat Pulldown (Machine)
LatsUpper Back
Set
KG
Reps
1
38
10
2
52
10
3
52
10
4
52
10
Lat Pulldown - Close Grip
110 reps1
210 reps2
30 reps3
LatsUpper Back
Lat Pulldown - Close Grip
LatsUpper Back
Set
KG
Reps
1
45
10
2
45
10
3
52
-
Single Arm Cable Row
110 reps1
210 reps2
310 reps3
410 reps4
Upper BackLats
Single Arm Cable Row
Upper BackLats
Set
KG
Reps
1
32
10
2
38
10
3
45
10
4
45
10
Shoulder Press (Dumbbell)
Sky fitness
110 reps1
210 reps2
310 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Sky fitness
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
30
10
2
30
10
3
30
10
Lateral Raise (Dumbbell)
110 reps1
210 reps2
310 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
15
10
2
15
10
3
15
10
Bicep Curl (Barbell)
18 reps1
28 reps2
Biceps
Bicep Curl (Barbell)
Biceps
Set
KG
Reps
1
20
8
2
20
8
Plank
100:901
Abs
Plank
Abs
Set
Time
1
-
Lying Leg Raise
150 reps1
Abs
Lying Leg Raise
Abs
Set
Reps
1
50
Decline Crunch
130 reps1
Abs
Decline Crunch
Abs
Set
Reps
1
30
Plank
100:901
Abs
Plank
Abs
Set
Time
1
-
