Back and Triceps 2nd day
Body Heatmap
Target Muscles
Triceps Extension (Dumbbell)
115 reps1
215 reps2
315 reps3
415 reps4
515 reps5
Triceps
Triceps Extension (Dumbbell)
Triceps
Set
KG
Reps
1
4.5
15
2
4.5
15
3
4.5
15
4
4.5
15
5
4.5
15
Single Arm Tricep Extension (Dumbbell)
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
Triceps
Single Arm Tricep Extension (Dumbbell)
Triceps
Set
KG
Reps
1
4.5
10
2
4.5
10
3
4.5
10
4
4.5
10
5
4.5
10
Overhead Press (Dumbbell)
115 reps1
215 reps2
315 reps3
415 reps4
515 reps5
Front DeltsSide DeltsTriceps
Overhead Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
9.1
15
2
9.1
15
3
9.1
15
4
9.1
15
5
9.1
15
Pullover (Dumbbell)
115 reps1
215 reps2
315 reps3
415 reps4
515 reps5
LatsChest
Pullover (Dumbbell)
LatsChest
Set
KG
Reps
1
4.5
15
2
4.5
15
3
4.5
15
4
4.5
15
5
4.5
15
Shrug (Dumbbell)
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
Upper Traps
Shrug (Dumbbell)
Upper Traps
Set
KG
Reps
1
22.7
10
2
22.7
10
3
22.7
10
4
22.7
10
5
22.7
10
Pull Up
15 reps1
25 reps2
35 reps3
45 reps4
LatsUpper Back
Pull Up
LatsUpper Back
Set
Reps
1
5
2
5
3
5
4
5
Dead Hang
100:151
LatsForearms
Dead Hang
LatsForearms
Set
Time
1
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