bicep + back + abs
Body Heatmap
Target Muscles
Lat Pulldown (Cable)
115 reps1
215 reps2
315 reps3
417 reps4
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
RPE
1
9
15
6
2
10.5
15
6
3
13.5
15
7
4
15
17
8
Cable Bent Over Row
112 reps1
214 reps2
312 reps3
415 reps4
Upper BackLats
Cable Bent Over Row
Upper BackLats
Set
KG
Reps
RPE
1
10.5
12
7
2
10.5
14
8
3
10.5
12
8.5
4
10.5
15
8.5
Face Pull
110 reps1
212 reps2
315 reps3
Rear DeltsUpper Back
Face Pull
Rear DeltsUpper Back
Set
KG
Reps
RPE
1
10.3
10
9
2
9
12
9
3
6.5
15
9
Dumbbell Standing One Arm Curl
110 reps1
215 reps2
315 reps3
Biceps
Dumbbell Standing One Arm Curl
Biceps
Set
KG
Reps
RPE
1
5
10
10
2
5
15
8.5
3
5
15
9.5
Cross Body Hammer Curl
110 reps1
215 reps2
312 reps3
412 reps4
BicepsForearms
Cross Body Hammer Curl
BicepsForearms
Set
KG
Reps
RPE
1
5
10
8.5
2
4
15
8
3
4
12
9
4
4
12
10
Lying Leg Raise
115 reps1
217 reps2
315 reps3
420 reps4
Abs
Lying Leg Raise
Abs
Set
Reps
RPE
1
15
6
2
17
8
3
15
8
4
20
8.5
Crunch (Weighted)
115 reps1
215 reps2
315 reps3
415 reps4
Abs
Crunch (Weighted)
Abs
Set
-KG
Reps
RPE
1
5
15
6
2
5
15
7
3
-
15
7
4
-
15
7
