back triceps and abs
Body Heatmap
Target Muscles
Lat Pulldown (Cable)
110 reps1
215 reps2
312 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
40
10
2
40
15
3
45
12
Seated Cable Row - V Grip (Cable)
112 reps1
212 reps2
310 reps3
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
1
40
12
2
45
12
3
50
10
Back Extension (Weighted Hyperextension)
110 reps1
210 reps2
310 reps3
Lower BackGlutesHamstrings
Back Extension (Weighted Hyperextension)
Lower BackGlutesHamstrings
Set
KG
Reps
1
10
10
2
10
10
3
10
10
Romanian Deadlift (Barbell)
110 reps1
210 reps2
310 reps3
HamstringsGlutesLower Back
Romanian Deadlift (Barbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
20
10
2
30
10
3
40
10
Iso-Lateral High Row (Machine)
weight is each side
110 reps1
210 reps2
38 reps3
Upper BackLats
Iso-Lateral High Row (Machine)
weight is each side
Upper BackLats
Set
KG
Reps
1
30
10
2
40
10
3
40
8
Triceps Pushdown
1-1
2-2
3-3
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Overhead Triceps Extension (Cable)
1-1
2-2
3-3
Triceps
Overhead Triceps Extension (Cable)
Triceps
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Triceps Rope Pushdown
1-1
2-2
3-3
Triceps
Triceps Rope Pushdown
Triceps
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Incline Triceps Extension
1-1
2-2
3-3
Triceps
Incline Triceps Extension
Triceps
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Russian Twist (Weighted)
1-1
2-2
3-3
ObliquesAbs
Russian Twist (Weighted)
ObliquesAbs
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Hanging Leg Raise
1-1
2-2
3-3
Abs
Hanging Leg Raise
Abs
Set
Reps
1
-
2
-
3
-
Straight Leg Raise
115 reps1
213 reps2
310 reps3
Abs
Straight Leg Raise
Abs
Set
Reps
1
15
2
13
3
10
Decline Crunch (Weighted)
118 reps1
210 reps2
310 reps3
Abs
Decline Crunch (Weighted)
Abs
Set
+KG
Reps
1
-
18
2
-
10
3
-
10
