SUNDAY (back+abs+light bi)
Body Heatmap
Target Muscles
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
Seated Cable Row - Bar Wide Grip
18 reps1
28 reps2
38 reps3
48 reps4
Upper BackLats
Seated Cable Row - Bar Wide Grip
Upper BackLats
Set
KG
Reps
1
40
8
2
40
8
3
40
8
4
40
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
Stair Machine
12000 km · 03:001
QuadsGlutesCalves
Stair Machine
QuadsGlutesCalves
Set
KM
Duration
1
2000
-
Treadmill
103:001
QuadsHamstringsCalvesGlutes
Treadmill
QuadsHamstringsCalvesGlutes
Set
KM
Duration
1
-
-
EZ Bar Biceps Curl
18 reps1
28 reps2
38 reps3
48 reps4
Biceps
EZ Bar Biceps Curl
Biceps
Set
KG
Reps
1
18.5
8
2
18.5
8
3
18.5
8
4
18.5
8
Alternate Biceps Curl
18 reps1
28 reps2
38 reps3
48 reps4
Biceps
Alternate Biceps Curl
Biceps
Set
KG
Reps
1
15
8
2
15
8
3
15
8
4
15
8
