Back & Core
Body Heatmap
Target Muscles
Lat Pulldown (Cable)
110 reps1
210 reps2
38 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
55
10
2
60
10
3
70
8
Seated Row (Machine)
110 reps1
210 reps2
38 reps3
Upper BackLats
Seated Row (Machine)
Upper BackLats
Set
KG
Reps
1
30
10
2
40
10
3
45
8
Rear Delt Reverse Fly (Machine)
Single arm reps.
110 reps1
210 reps2
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
Single arm reps.
Rear DeltsUpper Back
Set
KG
Reps
1
25
10
2
45
10
Back Extension (Machine)
110 reps1
210 reps2
312 reps3
Lower BackGlutesHamstrings
Back Extension (Machine)
Lower BackGlutesHamstrings
Set
KG
Reps
1
115
10
2
125
10
3
130
12
Hanging Leg Raise
1-1
Abs
Hanging Leg Raise
Abs
Set
Reps
1
-
L-Sit Hold
1::1
AbsTriceps
L-Sit Hold
AbsTriceps
Set
Time
1
-
Dead Bug
1-1
Abs
Dead Bug
Abs
Set
Reps
1
-
