1 Armdag
Body Heatmap
Target Muscles
Seated Dip Machine
18 reps1
28 reps2
38 reps3
TricepsChest
Seated Dip Machine
TricepsChest
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Seated Row (Machine)
18 reps1
28 reps2
38 reps3
Upper BackLats
Seated Row (Machine)
Upper BackLats
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Chest Press (Machine)
18 reps1
28 reps2
38 reps3
ChestFront DeltsTriceps
Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Lat Pulldown (Machine)
18 reps1
28 reps2
38 reps3
LatsUpper Back
Lat Pulldown (Machine)
LatsUpper Back
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Hanging Leg Raise
110 reps1
210 reps2
310 reps3
Abs
Hanging Leg Raise
Abs
Set
Reps
1
10
2
10
3
10
Back Extension (Weighted Hyperextension)
110 reps1
210 reps2
310 reps3
Lower BackGlutesHamstrings
Back Extension (Weighted Hyperextension)
Lower BackGlutesHamstrings
Set
KG
Reps
1
-
10
2
-
10
3
-
10
