Pull Day
Body Heatmap
Target Muscles
Bent Over Row (Dumbbell)
18 reps1
28 reps2
38 reps3
Upper BackLats
Bent Over Row (Dumbbell)
Upper BackLats
Set
KG
Reps
1
35
8
2
35
8
3
35
8
Lat Pulldown (Cable)
110 reps1
210 reps2
310 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
17.5
10
2
17.5
10
3
17.5
10
Rear Delt Reverse Fly (Dumbbell)
115 reps1
215 reps2
315 reps3
Rear DeltsUpper Back
Rear Delt Reverse Fly (Dumbbell)
Rear DeltsUpper Back
Set
KG
Reps
1
4
15
2
4
15
3
4
15
Pull Up
10 reps1
20 reps2
LatsUpper Back
Pull Up
LatsUpper Back
Set
Reps
1
-
2
-
Seated Cable Row - V Grip (Cable)
Sit tall with your chest up, pull the handle towards your torso, and squeeze your shoulder blades together. Control the return to keep tension on your back.
110 reps1
210 reps2
310 reps3
Upper BackLats
Seated Cable Row - V Grip (Cable)
Sit tall with your chest up, pull the handle towards your torso, and squeeze your shoulder blades together. Control the return to keep tension on your back.
Upper BackLats
Set
KG
Reps
1
52
10
2
52
10
3
52
10
Face Pull
112 reps1
212 reps2
312 reps3
Rear DeltsUpper Back
Face Pull
Rear DeltsUpper Back
Set
KG
Reps
1
20
12
2
20
12
3
20
12
Bicep Curl (Cable)
110 reps1
210 reps2
310 reps3
Biceps
Bicep Curl (Cable)
Biceps
Set
KG
Reps
1
20
10
2
20
10
3
20
10
