Back & Biceps
Body Heatmap
Target Muscles
Lat Pulldown (Cable)
110 reps1
210 reps2
310 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Seated Cable Row - V Grip (Cable)
18 reps1
210 reps2
312 reps3
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
1
-
8
2
-
10
3
-
12
Pull Up
15 reps1
25 reps2
33 reps3
LatsUpper Back
Pull Up
LatsUpper Back
Set
Reps
1
5
2
5
3
3
Seated Cable Row - Bar Wide Grip
18 reps1
210 reps2
38 reps3
Upper BackLats
Seated Cable Row - Bar Wide Grip
Upper BackLats
Set
KG
Reps
1
-
8
2
-
10
3
-
8
Lat Pulldown - Close Grip
110 reps1
212 reps2
LatsUpper Back
Lat Pulldown - Close Grip
LatsUpper Back
Set
KG
Reps
1
-
10
2
-
12
Dumbbell Row
110 reps1
212 reps2
Upper BackLats
Dumbbell Row
Upper BackLats
Set
KG
Reps
1
-
10
2
-
12
Shrug (Dumbbell)
115 reps1
220 reps2
Upper Traps
Shrug (Dumbbell)
Upper Traps
Set
KG
Reps
1
10
15
2
10
20
Wide Pull Up
15 reps1
25 reps2
LatsUpper Back
Wide Pull Up
LatsUpper Back
Set
Reps
1
5
2
5
Smith Bent Over Row
110 reps1
212 reps2
Upper BackLats
Smith Bent Over Row
Upper BackLats
Set
KG
Reps
1
-
10
2
-
12
Hammer Curl (Dumbbell)
110 reps1
212 reps2
314 reps3
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
-
10
2
-
12
3
-
14
Bicep Curl (Dumbbell)
110 reps1
212 reps2
314 reps3
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
-
10
2
-
12
3
-
14
Seated Incline Curl
18 reps1
210 reps2
Biceps
Seated Incline Curl
Biceps
Set
KG
Reps
1
-
8
2
-
10
Bicep Curl (Cable)
110 reps1
212 reps2
Biceps
Bicep Curl (Cable)
Biceps
Set
KG
Reps
1
-
10
2
-
12
EZ Bar Biceps Curl
18 reps1
210 reps2
Biceps
EZ Bar Biceps Curl
Biceps
Set
KG
Reps
1
10
8
2
10
10
Drag Curl
18 reps1
210 reps2
Biceps
Drag Curl
Biceps
Set
KG
Reps
1
5
8
2
5
10
Face Pull
110 reps1
212 reps2
Rear DeltsUpper Back
Face Pull
Rear DeltsUpper Back
Set
KG
Reps
1
-
10
2
-
12
