THURSDAY (Back+shoudler+bi)
Body Heatmap
Target Muscles
Bicep Curl (Cable)
18 reps1
28 reps2
38 reps3
48 reps4
Biceps
Bicep Curl (Cable)
Biceps
Set
KG
Reps
1
15
8
2
15
8
3
15
8
4
15
8
EZ Bar Biceps Curl
18 reps1
28 reps2
38 reps3
48 reps4
Biceps
EZ Bar Biceps Curl
Biceps
Set
KG
Reps
1
18
8
2
18
8
3
18
8
4
18
8
Lat Pulldown (Cable)
18 reps1
28 reps2
38 reps3
48 reps4
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
45
8
2
45
8
3
45
8
4
45
8
Dumbbell Row
18 reps1
28 reps2
38 reps3
48 reps4
Upper BackLats
Dumbbell Row
Upper BackLats
Set
KG
Reps
1
16
8
2
16
8
3
16
8
4
16
8
Shrug (Dumbbell)
18 reps1
28 reps2
38 reps3
48 reps4
Upper Traps
Shrug (Dumbbell)
Upper Traps
Set
KG
Reps
1
18
8
2
18
8
3
18
8
4
18
8
Bent Over Row (Dumbbell)
18 reps1
28 reps2
38 reps3
48 reps4
Upper BackLats
Bent Over Row (Dumbbell)
Upper BackLats
Set
KG
Reps
1
14
8
2
14
8
3
14
8
4
14
8
Decline Crunch (Weighted)
18 reps1
28 reps2
38 reps3
48 reps4
Abs
Decline Crunch (Weighted)
Abs
Set
+KG
Reps
1
5
8
2
5
8
3
5
8
4
5
8
Straight Leg Raise
115 reps1
215 reps2
315 reps3
415 reps4
Abs
Straight Leg Raise
Abs
Set
Reps
1
15
2
15
3
15
4
15
