Day 3 - Upper body hypertrophy (Summer 2026)
Body Heatmap
Target Muscles
Pull Up (Assisted)
1-1
LatsUpper Back
Pull Up (Assisted)
LatsUpper Back
Set
-KG
Reps
1
-
-
Single Arm Lat Pulldown
1-1
LatsUpper Back
Single Arm Lat Pulldown
LatsUpper Back
Set
KG
Reps
1
-
-
Chest Supported Incline Row (Dumbbell)
1-1
Upper BackLats
Chest Supported Incline Row (Dumbbell)
Upper BackLats
Set
KG
Reps
1
-
-
Face Pull
1-1
Rear DeltsUpper Back
Face Pull
Rear DeltsUpper Back
Set
KG
Reps
1
-
-
Rear Delt Reverse Fly (Machine)
1-1
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
Rear DeltsUpper Back
Set
KG
Reps
1
-
-
EZ Bar Biceps Curl
1-1
Biceps
EZ Bar Biceps Curl
Biceps
Set
KG
Reps
1
-
-
Farmers Carry
1-1
ForearmsUpper TrapsAbs
Farmers Carry
ForearmsUpper TrapsAbs
Set
KM
KG
1
-
-
Side Plank
1::1
ObliquesAbs
Side Plank
ObliquesAbs
Set
Time
1
-
