varje dag
Body Heatmap
Target Muscles
Lat Pulldown (Cable)
18 reps1
25 reps2
36 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
40
8
2
50
5
3
60
6
Triceps Pushdown
18 reps1
28 reps2
38 reps3
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
18
8
2
20
8
3
25
8
Shoulder Press (Dumbbell)
15 reps1
28 reps2
35 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
12
5
2
12
8
3
12
5
Seated Cable Row - V Grip (Cable)
15 reps1
28 reps2
38 reps3
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
1
30
5
2
40
8
3
50
8
Chest Fly (Machine)
15 reps1
28 reps2
38 reps3
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
1
20
5
2
30
8
3
35
8
Crunch (Machine)
18 reps1
26 reps2
Abs
Crunch (Machine)
Abs
Set
KG
Reps
1
20
8
2
30
6
T Bar Row
18 reps1
28 reps2
38 reps3
Upper BackLats
T Bar Row
Upper BackLats
Set
KG
Reps
1
20
8
2
20
8
3
35
8
Over Bench Wrist Curl
18 reps1
28 reps2
38 reps3
Forearms
Over Bench Wrist Curl
Forearms
Set
KG
Reps
1
20
8
2
20
8
3
20
8
