Pull
Body Heatmap
Target Muscles
Hip Thrust (Barbell)
110 reps1
26 reps2
38 reps3
GlutesHamstrings
Hip Thrust (Barbell)
GlutesHamstrings
Set
KG
Reps
1
50
10
2
50
6
3
50
8
Lat Pulldown (Cable)
16 reps1
28 reps2
38 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
40.8
6
2
31.8
8
3
40.8
8
Rear Delt Reverse Fly (Cable)
Leave very little rest time between - feel it more in muscles for low weight
110 reps1
210 reps2
310 reps3
46 reps4
Rear DeltsUpper Back
Rear Delt Reverse Fly (Cable)
Leave very little rest time between - feel it more in muscles for low weight
Rear DeltsUpper Back
Set
KG
Reps
1
4.5
10
2
4.5
10
3
4.5
10
4
9.1
6
Bicep Curl (Barbell)
110 reps1
210 reps2
310 reps3
Biceps
Bicep Curl (Barbell)
Biceps
Set
KG
Reps
1
15
10
2
17.5
10
3
17.5
10
Hip Abduction (Machine)
112 reps1
210 reps2
310 reps3
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
45.5
12
2
50
10
3
50
10
Standing Cable Glute Kickbacks
Try cables on floor - SHEIN
110 reps1
28 reps2
GlutesHamstrings
Standing Cable Glute Kickbacks
Try cables on floor - SHEIN
GlutesHamstrings
Set
KG
Reps
1
13.6
10
2
13.6
8
