day 2
Body Heatmap
Target Muscles
Pull Up
4× failure
1-F
2-F
3-F
4-F
LatsUpper Back
Pull Up
4× failure
LatsUpper Back
Set
Reps
F
-
F
-
F
-
F
-
Lat Pulldown (Cable)
4×12
112 reps1
212 reps2
312 reps3
412 reps4
LatsUpper Back
Lat Pulldown (Cable)
4×12
LatsUpper Back
Set
KG
Reps
1
-
12
2
-
12
3
-
12
4
-
12
Seated Cable Row - V Grip (Cable)
4×12
112 reps1
212 reps2
312 reps3
412 reps4
Upper BackLats
Seated Cable Row - V Grip (Cable)
4×12
Upper BackLats
Set
KG
Reps
1
-
12
2
-
12
3
-
12
4
-
12
EZ Bar Biceps Curl
4×12
112 reps1
212 reps2
312 reps3
412 reps4
Biceps
EZ Bar Biceps Curl
4×12
Biceps
Set
KG
Reps
1
-
12
2
-
12
3
-
12
4
-
12
Alternate Biceps Curl
3×12
112 reps1
212 reps2
312 reps3
Biceps
Alternate Biceps Curl
3×12
Biceps
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Hammer Curl (Dumbbell)
3×12
112 reps1
212 reps2
312 reps3
BicepsForearms
Hammer Curl (Dumbbell)
3×12
BicepsForearms
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Rope Cable Curl
3×15
115 reps1
215 reps2
315 reps3
BicepsForearms
Rope Cable Curl
3×15
BicepsForearms
Set
KG
Reps
1
-
15
2
-
15
3
-
15
Decline Crunch (Weighted)
140 reps1
240 reps2
340 reps3
Abs
Decline Crunch (Weighted)
Abs
Set
+KG
Reps
1
-
40
2
-
40
3
-
40
Plank
1::F
2::F
3::F
Abs
Plank
Abs
Set
Time
F
-
F
-
F
-
Hanging Leg Raise
1-F
2-F
3-F
Abs
Hanging Leg Raise
Abs
Set
Reps
F
-
F
-
F
-
