upper body
Body Heatmap
Target Muscles
Stair Machine
11000 km · 03:001
QuadsGlutesCalves
Stair Machine
QuadsGlutesCalves
Set
KM
Duration
1
1000
-
Lat Pulldown (Cable)
18 reps1
28 reps2
38 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
30
8
2
30
8
3
35
8
Seated Cable Row - V Grip (Cable)
18 reps1
28 reps2
38 reps3
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
1
35
8
2
35
8
3
35
8
Triceps Pushdown
18 reps1
28 reps2
38 reps3
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
12.5
8
2
12.5
8
3
12.5
8
Bicep Curl (Cable)
110 reps1
210 reps2
310 reps3
Biceps
Bicep Curl (Cable)
Biceps
Set
KG
Reps
1
12.5
10
2
12.5
10
3
12.5
10
Chest Press (Machine)
18 reps1
28 reps2
38 reps3
ChestFront DeltsTriceps
Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
25
8
2
25
8
3
25
8
Seated Shoulder Press (Machine)
18 reps1
28 reps2
38 reps3
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
25
8
2
25
8
3
25
8
Crunch (Machine)
18 reps1
28 reps2
38 reps3
Abs
Crunch (Machine)
Abs
Set
KG
Reps
1
15
8
2
15
8
3
15
8
Seated Palms Up Wrist Curl
18 reps1
28 reps2
38 reps3
Forearms
Seated Palms Up Wrist Curl
Forearms
Set
KG
Reps
1
5
8
2
5
8
3
5
8
