Day 3
Body Heatmap
Target Muscles
Seated Row (Machine)
112 reps1
212 reps2
312 reps3
47 reps4
Upper BackLats
Seated Row (Machine)
Upper BackLats
Set
KG
Reps
1
45.4
12
2
49.9
12
3
54.4
12
4
59
7
Shoulder Press (Dumbbell)
110 reps1
212 reps2
312 reps3
412 reps4
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
6.8
10
2
6.8
12
3
6.8
12
4
6.8
12
Hammer Curl (Dumbbell)
115 reps1
215 reps2
312 reps3
410 reps4
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
4.5
15
2
4.5
15
3
4.5
12
4
4.5
10
Triceps Extension (Cable)
115 reps1
215 reps2
311 reps3
412 reps4
Triceps
Triceps Extension (Cable)
Triceps
Set
KG
Reps
1
6.2
15
2
6.2
15
3
6.2
11
4
6.2
12
Chest Fly (Machine)
112 reps1
212 reps2
312 reps3
410 reps4
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
1
49.9
12
2
59
12
3
63.5
12
4
68
10
