Day 1
Body Heatmap
Target Muscles
Lat Pulldown (Cable)
1-1
2-2
3-3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Seated Cable Row - V Grip (Cable)
1-1
2-2
3-3
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
1
-
-
2
-
-
3
-
-
T Bar Row
1-1
2-2
3-3
Upper BackLats
T Bar Row
Upper BackLats
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Rear Delt Reverse Fly (Machine)
1-1
2-2
3-3
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
Rear DeltsUpper Back
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Triceps Pushdown
1-1
2-2
3-3
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Triceps Rope Pushdown
1-1
2-2
3-3
Triceps
Triceps Rope Pushdown
Triceps
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Single Arm Triceps Pushdown (Cable)
1-1
2-2
3-3
Triceps
Single Arm Triceps Pushdown (Cable)
Triceps
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Crunch (Machine)
1-1
2-2
3-3
Abs
Crunch (Machine)
Abs
Set
KG
Reps
1
-
-
2
-
-
3
-
-
