Tuesday(no core)/Sunday(core)
Body Heatmap
Target Muscles
Lat Pulldown (Cable)
16 repsW
28 repsF
38 repsF
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
W
40
6
F
50
8
F
50
8
Lat Pulldown - Close Grip
16 repsW
28 repsF
38 repsF
LatsUpper Back
Lat Pulldown - Close Grip
LatsUpper Back
Set
KG
Reps
W
-
6
F
-
8
F
-
8
Seated Cable Row - V Grip (Cable)
16 repsW
28 repsF
38 repsF
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
W
40
6
F
50
8
F
50
8
Shrug (Dumbbell)
16 repsW
28 repsF
38 repsF
Upper Traps
Shrug (Dumbbell)
Upper Traps
Set
KG
Reps
W
-
6
F
-
8
F
-
8
Pull Up (Assisted)
112 reps1
212 reps2
312 reps3
LatsUpper Back
Pull Up (Assisted)
LatsUpper Back
Set
-KG
Reps
1
-
12
2
-
12
3
-
12
Cable Kneeling One Arm Lat Pulldown
16 repsW
28 repsF
38 repsF
LatsUpper Back
Cable Kneeling One Arm Lat Pulldown
LatsUpper Back
Set
KG
Reps
W
-
6
F
-
8
F
-
8
Bicep Curl (Dumbbell)
16 repsW
28 repsF
38 repsF
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
W
12
6
F
16
8
F
16
8
Behind the Back Curl (Cable)
16 repsW
28 repsF
38 repsF
Biceps
Behind the Back Curl (Cable)
Biceps
Set
KG
Reps
W
-
6
F
-
8
F
-
8
EZ Barbell Preacher Curl
18 reps1
28 reps2
Biceps
EZ Barbell Preacher Curl
Biceps
Set
KG
Reps
1
24.5
8
2
24.5
8
Hammer Curl (Dumbbell)
16 repsW
28 repsF
38 repsF
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
W
-
6
F
-
8
F
-
8
Reverse Curl
16 repsW
28 repsF
38 repsF
ForearmsBiceps
Reverse Curl
ForearmsBiceps
Set
KG
Reps
W
-
6
F
-
8
F
-
8
Behind the Back Bicep Wrist Curl (Barbell)
16 repsW
28 repsF
38 repsF
Forearms
Behind the Back Bicep Wrist Curl (Barbell)
Forearms
Set
KG
Reps
W
-
6
F
-
8
F
-
8
