Back and Biceps
Body Heatmap
Target Muscles
Lat Pulldown (Machine)
110 reps1
210 reps2
310 reps3
LatsUpper Back
Lat Pulldown (Machine)
LatsUpper Back
Set
KG
Reps
1
50
10
2
50
10
3
50
10
Iso-Lateral Row (Machine)
110 reps1
210 reps2
310 reps3
Upper BackLats
Iso-Lateral Row (Machine)
Upper BackLats
Set
KG
Reps
1
60
10
2
60
10
3
60
10
Iso-Lateral Low Row
110 reps1
210 reps2
310 reps3
Upper BackLats
Iso-Lateral Low Row
Upper BackLats
Set
KG
Reps
1
60
10
2
60
10
3
60
10
Rear Delt Reverse Fly (Machine)
110 reps1
210 reps2
310 reps3
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
Rear DeltsUpper Back
Set
KG
Reps
1
27.5
10
2
27.5
10
3
27.5
10
Hammer Curl (Dumbbell)
110 reps1
210 reps2
310 reps3
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
6
10
2
6
10
3
6
10
Zottman Curl (Dumbbell)
110 reps1
210 reps2
310 reps3
BicepsForearms
Zottman Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
6
10
2
6
10
3
6
10
