Shoulder and back day
Body Heatmap
Target Muscles
Seated Cable Row - V Grip (Cable)
1-1
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
1
-
-
Lat Pulldown (Machine)
112 reps1
212 reps2
312 reps3
412 reps4
LatsUpper Back
Lat Pulldown (Machine)
LatsUpper Back
Set
KG
Reps
1
18
12
2
18
12
3
18
12
4
18
12
Rear Delt Reverse Fly (Machine)
1-1
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
Rear DeltsUpper Back
Set
KG
Reps
1
-
-
Seated Shoulder Press (Machine)
1-1
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
-
-
Chin Up (Assisted)
1-1
LatsUpper Back
Chin Up (Assisted)
LatsUpper Back
Set
-KG
Reps
1
-
-
Stair Machine
1::1
QuadsGlutesCalves
Stair Machine
QuadsGlutesCalves
Set
KM
Duration
1
-
-
Arnold Press (Dumbbell)
1-1
Front DeltsSide DeltsTriceps
Arnold Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
-
-
