back and bis
Body Heatmap
Target Muscles
Deadlift (Barbell)
13 reps1
23 reps2
33 reps3
42 reps4
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Barbell)
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Reps
RPE
1
65.8
3
-
2
102.1
3
7
3
124.7
3
9.5
4
133.8
2
10
Lat Pulldown (Cable)
110-12 reps1
26-8 reps2
34-6 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Range
RPE
1
63.5
-
6
2
81.6
-
8
3
99.8
-
9
Lat Pulldown - Close Grip
110-12 reps1
26-8 reps2
34-6 reps3
LatsUpper Back
Lat Pulldown - Close Grip
LatsUpper Back
Set
KG
Range
RPE
1
45.4
-
7
2
63.5
-
8.5
3
81.6
-
-
Cable Kneeling One Arm Lat Pulldown
alternate sides
110-12 reps1
210-12 reps2
36-8 reps3
46-8 reps4
56-8 reps5
66-8 reps6
LatsUpper Back
Cable Kneeling One Arm Lat Pulldown
alternate sides
LatsUpper Back
Set
KG
Range
RPE
1
45.4
-
6
2
45.4
-
6
3
63.5
-
8
4
63.5
-
8
5
81.6
-
-
6
81.6
-
10
EZ Bar Biceps Curl
to failure
110 reps1
210 reps2
310 reps3
Biceps
EZ Bar Biceps Curl
to failure
Biceps
Set
KG
Reps
RPE
1
22.7
10
9.5
2
22.7
10
9.5
3
22.7
10
-
Zottman Curl (Dumbbell)
to failure
115.87575183024739 kg1
215.87575183024739 kg2
315.87575183024739 kg3
BicepsForearms
Zottman Curl (Dumbbell)
to failure
BicepsForearms
Set
KG
Reps
1
15.9
-
2
15.9
-
3
15.9
-
Straight Arm Lat Pulldown (Cable)
110 reps1
25 reps2
34 reps3
Lats
Straight Arm Lat Pulldown (Cable)
Lats
Set
KG
Reps
RPE
1
45.4
10
7.5
2
59
5
-
3
63.5
4
-
