wednesday
Body Heatmap
Target Muscles
Lat Pulldown (Cable)
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
610 reps6
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
40.8
10
2
40.8
10
3
40.8
10
4
40.8
10
5
40.8
10
6
40.8
10
Face Pull
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
610 reps6
Rear DeltsUpper Back
Face Pull
Rear DeltsUpper Back
Set
KG
Reps
1
27.2
10
2
27.2
10
3
27.2
10
4
27.2
10
5
27.2
10
6
27.2
10
Bicep Curl (Dumbbell)
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
610 reps6
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
6.8
10
2
6.8
10
3
6.8
10
4
6.8
10
5
6.8
10
6
6.8
10
Hammer Curl (Dumbbell)
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
610 reps6
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
6.8
10
2
6.8
10
3
6.8
10
4
6.8
10
5
6.8
10
6
6.8
10
Preacher Curl (Machine)
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
610 reps6
Biceps
Preacher Curl (Machine)
Biceps
Set
KG
Reps
1
9.1
10
2
9.1
10
3
9.1
10
4
9.1
10
5
9.1
10
6
9.1
10
Seated Cable Row - V Grip (Cable)
build up to one sided
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
610 reps6
Upper BackLats
Seated Cable Row - V Grip (Cable)
build up to one sided
Upper BackLats
Set
KG
Reps
1
31.8
10
2
31.8
10
3
31.8
10
4
31.8
10
5
31.8
10
6
31.8
10
