1. Back and posterior chain
Body Heatmap
Target Muscles
Romanian Deadlift (Barbell)
112 reps1
210 reps2
310 reps3
410 reps4
HamstringsGlutesLower Back
Romanian Deadlift (Barbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
50
12
2
55
10
3
55
10
4
55
10
Pull Up (Assisted)
resistance 25kg 2 sets resistance 20kg 2 sets
16 reps1
26 reps2
35 reps3
46 reps4
LatsUpper Back
Pull Up (Assisted)
resistance 25kg 2 sets resistance 20kg 2 sets
LatsUpper Back
Set
-KG
Reps
1
20
6
2
20
6
3
20
5
4
20
6
Dumbbell Row
112 reps1
212 reps2
310 reps3
410 reps4
510 reps5
610 reps6
Upper BackLats
Dumbbell Row
Upper BackLats
Set
KG
Reps
1
20
12
2
20
12
3
20
10
4
20
10
5
20
10
6
20
10
Straight Arm Lat Pulldown (Cable)
side machine 31.8 middle machine 25kg
112 reps1
212 reps2
312 reps3
410 reps4
Lats
Straight Arm Lat Pulldown (Cable)
side machine 31.8 middle machine 25kg
Lats
Set
KG
Reps
1
25
12
2
25
12
3
25
12
4
31.8
10
Rear Delt Reverse Fly (Dumbbell)
3kg weights
112 reps1
210 reps2
310 reps3
410 reps4
Rear DeltsUpper Back
Rear Delt Reverse Fly (Dumbbell)
3kg weights
Rear DeltsUpper Back
Set
KG
Reps
1
8
12
2
10
10
3
10
10
4
10
10
Bicep Curl (Cable)
middle machine 10kg side machine 13.6
112 reps1
212 reps2
312 reps3
Biceps
Bicep Curl (Cable)
middle machine 10kg side machine 13.6
Biceps
Set
KG
Reps
1
13.6
12
2
18.1
12
3
22.7
12
Bicep Curl (Dumbbell)
112 reps1
212 reps2
312 reps3
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
10
12
2
10
12
3
10
12
Lat Pulldown (Cable)
112 reps1
26 reps2
36 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
40
12
2
45
6
3
40
6
