Pull Day
Body Heatmap
Target Muscles
Lat Pulldown (Cable)
wide grip 8-12 reps
15 repsW
26 reps2
36 reps3
46 reps4
56 reps5
LatsUpper Back
Lat Pulldown (Cable)
wide grip 8-12 reps
LatsUpper Back
Set
KG
Reps
W
25
5
2
45
6
3
45
6
4
45
6
5
45
6
Seated Cable Row - V Grip (Cable)
wide grip, sit up, back straight. youre targeting your mid-back. 10-12 reps
18 reps1
28 reps2
38 reps3
Upper BackLats
Seated Cable Row - V Grip (Cable)
wide grip, sit up, back straight. youre targeting your mid-back. 10-12 reps
Upper BackLats
Set
KG
Reps
1
32
8
2
32
8
3
32
8
Face Pull
SEATED! Height 11 visible 12-15 reps
112 reps1
212 reps2
312 reps3
Rear DeltsUpper Back
Face Pull
SEATED! Height 11 visible 12-15 reps
Rear DeltsUpper Back
Set
KG
Reps
1
21
12
2
27
12
3
27
12
Bicep Curl (Cable)
both cables at hand height, handles attatched. face 180 from cable, move 2 steps forward, control down 12-15 repsa
112 reps1
212 reps2
312 reps3
Biceps
Bicep Curl (Cable)
both cables at hand height, handles attatched. face 180 from cable, move 2 steps forward, control down 12-15 repsa
Biceps
Set
KG
Reps
1
5.7
12
2
5.7
12
3
3.4
12
Straight Leg Raise
pause for 2 secs at top just keep adding reps until you’re a baddie
110 reps1
210 reps2
310 reps3
Abs
Straight Leg Raise
pause for 2 secs at top just keep adding reps until you’re a baddie
Abs
Set
Reps
1
10
2
10
3
10
Behind the Back Bicep Wrist Curl (Barbell)
both front and back
115 reps1
215 reps2
315 repsF
Forearms
Behind the Back Bicep Wrist Curl (Barbell)
both front and back
Forearms
Set
KG
Reps
1
15
15
2
15
15
F
15
15
