backday
Body Heatmap
Target Muscles
Pull Up (Weighted)
17 repsF
27 repsF
36 repsF
LatsUpper Back
Pull Up (Weighted)
LatsUpper Back
Set
+KG
Reps
F
10
7
F
10
7
F
10
6
Preacher Curl (Machine)
18 repsF
27 repsF
36 repsF
Biceps
Preacher Curl (Machine)
Biceps
Set
KG
Reps
F
36
8
F
36
7
F
36
6
Shoulder Press (Dumbbell)
112 repsF
27 repsF
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
F
17.5
12
F
20
7
Seated Cable Row - V Grip (Cable)
18 repsW
26 repsF
38 repsF
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
W
60
8
F
70
6
F
70
8
Superman
115 reps1
215 reps2
315 reps3
Lower BackGlutes
Superman
Lower BackGlutes
Set
Reps
1
15
2
15
3
15
Hammer Curl (Dumbbell)
17 repsF
210 repsF
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
F
25
7
F
25
10
Lateral Raise (Dumbbell)
110 repsF
27 repsF
311 repsD
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
F
7.5
10
F
7.5
7
D
7.5
11
Dragon Flag
15 repsF
27 repsF
AbsLats
Dragon Flag
AbsLats
Set
Reps
RPE
F
5
10
F
7
10
