Back
Body Heatmap
Target Muscles
Lat Pulldown (Cable)
115 reps1
212 reps2
310 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
50
15
2
60
12
3
70
10
Seated Cable Row - V Grip (Cable)
112 reps1
212 reps2
310 reps3
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
1
45
12
2
50
12
3
55
10
Pull Up
1-1
2-2
3-3
LatsUpper Back
Pull Up
LatsUpper Back
Set
Reps
1
-
2
-
3
-
Lat Pulldown - Close Grip
112 reps1
212 reps2
312 reps3
LatsUpper Back
Lat Pulldown - Close Grip
LatsUpper Back
Set
KG
Reps
1
40
12
2
40
12
3
45
12
Bent Over Row (Barbell)
1-1
2-2
3-3
Upper BackLats
Bent Over Row (Barbell)
Upper BackLats
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Dumbbell Row
124 reps1
224 reps2
324 reps3
Upper BackLats
Dumbbell Row
Upper BackLats
Set
KG
Reps
1
22
24
2
26
24
3
30
24
Straight Arm Lat Pulldown (Cable)
115 reps1
210 reps2
312 reps3
Lats
Straight Arm Lat Pulldown (Cable)
Lats
Set
KG
Reps
1
20
15
2
22.5
10
3
25
12
Upright Row (Barbell)
1-1
2-2
3-3
Side DeltsUpper Traps
Upright Row (Barbell)
Side DeltsUpper Traps
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Deadlift (Barbell)
112 reps1
212 reps2
310 reps3
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Barbell)
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Reps
1
60
12
2
80
12
3
100
10
Rear Delt Reverse Fly (Machine)
115 reps1
212 reps2
310 reps3
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
Rear DeltsUpper Back
Set
KG
Reps
1
10
15
2
10
12
3
10
10
Iso-Lateral Low Row
112 reps1
212 reps2
312 reps3
Upper BackLats
Iso-Lateral Low Row
Upper BackLats
Set
KG
Reps
1
40
12
2
50
12
3
60
12
