Back
Body Heatmap
Target Muscles
Lat Pulldown (Machine)
112 reps1
212 reps2
312 reps3
412 reps4
512 reps5
LatsUpper Back
Lat Pulldown (Machine)
LatsUpper Back
Set
KG
Reps
1
25
12
2
25
12
3
25
12
4
25
12
5
23
12
Seated Cable Row - V Grip (Cable)
112 reps1
212 reps2
312 reps3
412 reps4
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
1
25
12
2
25
12
3
25
12
4
25
12
Upright Row (Barbell)
112 reps1
212 reps2
312 reps3
412 reps4
Side DeltsUpper Traps
Upright Row (Barbell)
Side DeltsUpper Traps
Set
KG
Reps
1
15
12
2
15
12
3
15
12
4
15
12
Chin Up (Assisted)
112 reps1
212 reps2
312 reps3
412 reps4
LatsUpper Back
Chin Up (Assisted)
LatsUpper Back
Set
-KG
Reps
1
27
12
2
27
12
3
27
12
4
27
12
Back Extension (Machine)
112 reps1
212 reps2
312 reps3
412 reps4
Lower BackGlutesHamstrings
Back Extension (Machine)
Lower BackGlutesHamstrings
Set
KG
Reps
1
70
12
2
70
12
3
70
12
4
70
12
Rear Delt Reverse Fly (Machine)
112 reps1
212 reps2
312 reps3
412 reps4
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
Rear DeltsUpper Back
Set
KG
Reps
1
14
12
2
14
12
3
14
12
4
14
12
Iso-Lateral High Row (Machine)
18 reps1
28 reps2
38 reps3
48 reps4
Upper BackLats
Iso-Lateral High Row (Machine)
Upper BackLats
Set
KG
Reps
1
50
8
2
50
8
3
50
8
4
50
8
Face Pull
112 reps1
212 reps2
312 reps3
412 reps4
512 reps5
Rear DeltsUpper Back
Face Pull
Rear DeltsUpper Back
Set
KG
Reps
1
13.5
12
2
13.5
12
3
13.5
12
4
13.5
12
5
13.5
12
abdominal
112 reps1
212 reps2
312 reps3
412 reps4
Abs
abdominal
Abs
Set
KG
Reps
1
36
12
2
36
12
3
36
12
4
36
12
Lat Pulldown - Close Grip
112 reps1
212 reps2
312 reps3
412 reps4
512 reps5
LatsUpper Back
Lat Pulldown - Close Grip
LatsUpper Back
Set
KG
Reps
1
18
12
2
18
12
3
18
12
4
18
12
5
18
12
Back Extension (Weighted Hyperextension)
112 reps1
212 reps2
312 reps3
412 reps4
Lower BackGlutesHamstrings
Back Extension (Weighted Hyperextension)
Lower BackGlutesHamstrings
Set
KG
Reps
1
5
12
2
5
12
3
5
12
4
5
12
Dumbbell Row
124 reps1
224 reps2
324 reps3
424 reps4
524 reps5
Upper BackLats
Dumbbell Row
Upper BackLats
Set
KG
Reps
1
6
24
2
6
24
3
8
24
4
8
24
5
6
24
Stair Machine (Floors)
10 reps1
QuadsGlutesCalves
Stair Machine (Floors)
QuadsGlutesCalves
Set
KG
Reps
1
-
-
Romanian Deadlift (Barbell)
112 reps1
212 reps2
312 reps3
412 reps4
HamstringsGlutesLower Back
Romanian Deadlift (Barbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
15
12
2
15
12
3
15
12
4
15
12
Lever Lying Banded T-bar Row
112 reps1
212 reps2
312 reps3
412 reps4
Upper BackLats
Lever Lying Banded T-bar Row
Upper BackLats
Set
KG
Reps
1
20
12
2
20
12
3
20
12
4
20
12
Iso-Lateral Row (Machine)
112 reps1
212 reps2
312 reps3
412 reps4
Upper BackLats
Iso-Lateral Row (Machine)
Upper BackLats
Set
KG
Reps
1
25
12
2
35
12
3
35
12
4
35
12
Treadmill
1750 km · 04:811
QuadsHamstringsCalvesGlutes
Treadmill
QuadsHamstringsCalvesGlutes
Set
KM
Duration
1
750
-
Straight Arm Lat Pulldown (Cable)
112 reps1
212 reps2
312 reps3
412 reps4
Lats
Straight Arm Lat Pulldown (Cable)
Lats
Set
KG
Reps
1
9
12
2
9
12
3
9
12
4
9
12
Triceps Pushdown
112 reps1
212 reps2
312 reps3
412 reps4
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
6.8
12
2
6.8
12
3
6.8
12
4
6.8
12
Reverse Grip Lat Pulldown (Cable)
112 reps1
212 reps2
312 reps3
LatsBiceps
Reverse Grip Lat Pulldown (Cable)
LatsBiceps
Set
KG
Reps
1
23
12
2
23
12
3
23
12
Triceps Extension (Dumbbell)
112 reps1
212 reps2
312 reps3
412 reps4
Triceps
Triceps Extension (Dumbbell)
Triceps
Set
KG
Reps
1
6
12
2
6
12
3
6
12
4
6
12
