Gympal

    Pull

    Patrik “Quartz” völker
    Patrik “Quartz” völker

    Body Heatmap

    Target Muscles

    Pullover (Machine)

    1-1
    2-2
    3-3
    4-4
    LatsChest

    Seated Cable Row - V Grip (Cable)

    1-1
    2-2
    3-3
    Upper BackLats

    Iso-Lateral High Row (Machine)

    1-1
    2-2
    3-3
    Upper BackLats

    Back Extension (Weighted Hyperextension)

    1-1
    2-2
    3-3
    Lower BackGlutesHamstrings

    Shrug (Smith Machine)

    1-1
    2-2
    3-3
    Upper Traps

    Rear Delt Reverse Fly (Cable)

    1-1
    2-2
    3-3
    Rear DeltsUpper Back

    Rear Delt Reverse Fly (Dumbbell)

    1-1
    2-2
    3-3
    Rear DeltsUpper Back

    Face Pull

    1-1
    2-2
    3-3
    Rear DeltsUpper Back

    Triceps Pushdown

    1-1
    2-2
    3-3
    Triceps

    Overhead Triceps Extension (Cable)

    1-1
    2-2
    3-3
    Triceps

    Seated Dip Machine

    1-1
    2-2
    3-3
    TricepsChest