mark med pump
Body Heatmap
Target Muscles
Deadlift (Barbell)
siste to set på kloss
18 repsW
24 repsW
33 repsW
42 repsW
52 repsW
61 repsW
71 reps7
81 reps8
94 reps9
104 reps10
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Barbell)
siste to set på kloss
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Reps
W
20
8
W
70
4
W
90
3
W
105
2
W
115
2
W
125
1
7
135
1
8
135
1
9
110
4
10
110
4
Back Extension (Weighted Hyperextension)
18 repsW
28 reps2
38 reps3
48 reps4
Lower BackGlutesHamstrings
Back Extension (Weighted Hyperextension)
Lower BackGlutesHamstrings
Set
KG
Reps
W
-
8
2
20
8
3
20
8
4
20
8
Lat Pulldown (Cable)
18 repsW
26 reps2
36 reps3
46 reps4
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
W
42
8
2
54
6
3
54
6
4
54
6
Iso-Lateral High Row (Machine)
16 repsW
26 reps2
36 reps3
46 reps4
Upper BackLats
Iso-Lateral High Row (Machine)
Upper BackLats
Set
KG
Reps
RPE
W
30
6
-
2
40
6
-
3
45
6
9
4
45
6
-
Single Arm Cable Row
18 repsW
26 reps2
36 reps3
46 reps4
Upper BackLats
Single Arm Cable Row
Upper BackLats
Set
KG
Reps
W
18
8
2
24
6
3
24
6
4
24
6
Cable One Arm Biceps Curl
18 reps1
26 reps2
38 reps3
Biceps
Cable One Arm Biceps Curl
Biceps
Set
KG
Reps
1
6
8
2
9
6
3
9
8
Seated Lateral Raise (Dumbbell)
16 reps1
28 reps2
Side Delts
Seated Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
8
6
2
8
8
