Back, Shoulder & Legs
Body Heatmap
Target Muscles
Seated Shoulder Press (Machine)
110 repsW
210 reps2
38 reps3
46 reps4
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
W
20
10
2
35
10
3
42.5
8
4
50
6
Rear Delt Reverse Fly (Machine)
18 repsW
28 reps2
36 reps3
46 reps4
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
Rear DeltsUpper Back
Set
KG
Reps
W
42.5
8
2
50
8
3
57.5
6
4
65
6
Face Pull
112 reps1
210 reps2
310 reps3
Rear DeltsUpper Back
Face Pull
Rear DeltsUpper Back
Set
KG
Reps
1
13.5
12
2
18
10
3
22.5
10
Lateral Raise (Dumbbell)
16 reps1
26 reps2
36 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
7
6
2
8
6
3
9
6
Shrug (Dumbbell)
110 reps1
28 reps2
38 reps3
Upper Traps
Shrug (Dumbbell)
Upper Traps
Set
KG
Reps
1
10
10
2
14
8
3
16
8
Lat Pulldown (Cable)
18 reps1
28 reps2
38 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
30
8
2
54
8
3
47
8
Lat Pulldown - Close Grip
110 repsW
28 reps2
38 reps3
48 reps4
LatsUpper Back
Lat Pulldown - Close Grip
LatsUpper Back
Set
KG
Reps
W
20
10
2
30
8
3
37.5
8
4
41
8
Seated Row (Machine)
110 reps1
210 reps2
38 reps3
Upper BackLats
Seated Row (Machine)
Upper BackLats
Set
KG
Reps
1
57.5
10
2
72.5
10
3
95
8
Seated Leg Curl (Machine)
120 reps1
218 reps2
38 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
50
20
2
65
18
3
80
8
Leg Extension (Machine)
120 reps1
214 reps2
310 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
50
20
2
65
14
3
80
10
