Bröst, Rygg, Axlar
Body Heatmap
Target Muscles
Iso-Lateral Chest Press (Machine)
Bröst
110 reps1
210 reps2
310 reps3
ChestFront DeltsTriceps
Iso-Lateral Chest Press (Machine)
Bröst
ChestFront DeltsTriceps
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Chest Fly (Machine)
110 reps1
28 reps2
38 reps3
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
1
25
10
2
30
8
3
30
8
Bench Press (Dumbbell)
Bröst 9×2(hantlar)
18 reps1
28 reps2
38 reps3
ChestTricepsFront Delts
Bench Press (Dumbbell)
Bröst 9×2(hantlar)
ChestTricepsFront Delts
Set
KG
Reps
1
18
8
2
18
8
3
18
8
Seated Cable Row - V Grip (Cable)
Rygg
18 reps1
28 reps2
38 reps3
Upper BackLats
Seated Cable Row - V Grip (Cable)
Rygg
Upper BackLats
Set
KG
Reps
1
25
8
2
25
8
3
25
8
Lat Pulldown (Machine)
Rygg
110 reps1
210 reps2
310 reps3
LatsUpper Back
Lat Pulldown (Machine)
Rygg
LatsUpper Back
Set
KG
Reps
1
25
10
2
30
10
3
30
10
Lateral Raise (Dumbbell)
Axlar
110 reps1
210 reps2
310 reps3
Side Delts
Lateral Raise (Dumbbell)
Axlar
Side Delts
Set
KG
Reps
1
3
10
2
3
10
3
3
10
Upright Row (Dumbbell)
Axlar
110 reps1
210 reps2
310 reps3
Side DeltsUpper Traps
Upright Row (Dumbbell)
Axlar
Side DeltsUpper Traps
Set
KG
Reps
1
6
10
2
6
10
3
6
10
Overhead Plate Raise
18 reps1
28 reps2
38 reps3
Front Delts
Overhead Plate Raise
Front Delts
Set
KG
Reps
1
2.5
8
2
2.5
8
3
2.5
8
Lying Knee Raise
116 reps1
216 reps2
316 reps3
Abs
Lying Knee Raise
Abs
Set
Reps
1
16
2
16
3
16
