pull day
Body Heatmap
Target Muscles
Lat Pulldown (Cable)
18 reps1
210 reps2
311 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
32
8
2
32
10
3
32
11
Seated Cable Row - V Grip (Cable)
112 reps1
212 reps2
310 reps3
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
1
32
12
2
32
12
3
32
10
Pull Up (Assisted)
110 reps1
210 reps2
310 reps3
LatsUpper Back
Pull Up (Assisted)
LatsUpper Back
Set
-KG
Reps
1
59
10
2
59
10
3
59
10
Hammer Curl (Cable)
115 reps1
215 reps2
315 reps3
BicepsForearms
Hammer Curl (Cable)
BicepsForearms
Set
KG
Reps
1
7.5
15
2
7.5
15
3
7.5
15
Cross Body Hammer Curl
114 reps1
212 reps2
312 reps3
BicepsForearms
Cross Body Hammer Curl
BicepsForearms
Set
KG
Reps
1
6
14
2
6
12
3
6
12
Rear Delt Reverse Fly (Machine)
1-1
2-2
3-3
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
Rear DeltsUpper Back
Set
KG
Reps
1
-
-
2
-
-
3
-
-
