Thứ 3: Lưng + Tay trước
Body Heatmap
Target Muscles
Seated Row (Machine)
115 reps1
215 reps2
Upper BackLats
Seated Row (Machine)
Upper BackLats
Set
KG
Reps
1
20
15
2
20
15
Single Arm Lateral Raise (Cable)
115 reps1
215 reps2
Side Delts
Single Arm Lateral Raise (Cable)
Side Delts
Set
KG
Reps
1
10
15
2
10
15
Triceps Rope Pushdown
115 reps1
215 reps2
Triceps
Triceps Rope Pushdown
Triceps
Set
KG
Reps
1
7
15
2
7
15
Overhead Triceps Extension (Cable)
115 reps1
215 reps2
Triceps
Overhead Triceps Extension (Cable)
Triceps
Set
KG
Reps
1
5
15
2
5
15
Straight Arm Lat Pulldown (Cable)
115 reps1
215 reps2
Lats
Straight Arm Lat Pulldown (Cable)
Lats
Set
KG
Reps
1
7
15
2
7
15
