pull day
Body Heatmap
Target Muscles
Lat Pulldown (Machine)
18 reps1
28 reps2
38 reps3
LatsUpper Back
Lat Pulldown (Machine)
LatsUpper Back
Set
KG
Reps
1
55
8
2
55
8
3
55
8
Seated Cable Row - Bar Grip
18 reps1
28 reps2
38 reps3
Upper BackLats
Seated Cable Row - Bar Grip
Upper BackLats
Set
KG
Reps
1
60
8
2
60
8
3
60
8
Preacher Curl (Machine)
16 reps1
28 reps2
38 reps3
Biceps
Preacher Curl (Machine)
Biceps
Set
KG
Reps
1
17.5
6
2
20
8
3
20
8
T Bar Row
16 reps1
28 reps2
38 reps3
Upper BackLats
T Bar Row
Upper BackLats
Set
KG
Reps
1
17.5
6
2
20
8
3
20
8
Hammer Curl (Dumbbell)
16 reps1
28 reps2
38 reps3
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
12.5
6
2
15
8
3
15
8
Seated Wrist Extension (Barbell)
112 reps1
212 reps2
312 reps3
Forearms
Seated Wrist Extension (Barbell)
Forearms
Set
KG
Reps
1
45
12
2
50
12
3
50
12
kelso shrugs
16 reps1
28 reps2
38 reps3
Upper BackUpper Traps
kelso shrugs
Upper BackUpper Traps
Set
KG
Reps
1
12.5
6
2
12.5
8
3
12.5
8
Seated Wrist Extension (Barbell)
112 reps1
212 reps2
Forearms
Seated Wrist Extension (Barbell)
Forearms
Set
KG
Reps
1
8
12
2
10
12
