Pull (Back, Rear delts, Biceps)
Body Heatmap
Target Muscles
Pull Up
wide grip, normal grip and narrow grip
110 reps1
210 reps2
310 reps3
LatsUpper Back
Pull Up
wide grip, normal grip and narrow grip
LatsUpper Back
Set
Reps
1
10
2
10
3
10
Pendlay Row (Barbell)
110 reps1
210 reps2
310 reps3
Upper BackLats
Pendlay Row (Barbell)
Upper BackLats
Set
KG
Reps
1
25
10
2
30
10
3
35
10
Chest Supported Incline Row (Dumbbell)
110 reps1
210 reps2
310 reps3
Upper BackLats
Chest Supported Incline Row (Dumbbell)
Upper BackLats
Set
KG
Reps
1
12.5
10
2
15
10
3
17.5
10
EZ Barbell Preacher Curl
110 reps1
210 reps2
310 reps3
Biceps
EZ Barbell Preacher Curl
Biceps
Set
KG
Reps
1
7
10
2
10
10
3
12
10
Dumbbell One Arm Hammer Preacher Curl
110 reps1
210 reps2
31059 reps3
BicepsForearms
Dumbbell One Arm Hammer Preacher Curl
BicepsForearms
Set
KG
Reps
1
12.5
10
2
15
10
3
17.5
1059
Lat Pulldown (Cable)
medium lat pulldown
110 reps1
210 reps2
310 reps3
LatsUpper Back
Lat Pulldown (Cable)
medium lat pulldown
LatsUpper Back
Set
KG
Reps
1
59
10
2
66
10
3
73
10
Seated Cable Row - V Grip (Cable)
110 reps1
210 reps2
310 reps3
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
1
59
10
2
66
10
3
73
10
Straight Arm Lat Pulldown (Cable)
1-1
Lats
Straight Arm Lat Pulldown (Cable)
Lats
Set
KG
Reps
1
-
-
Face Pull
110 reps1
210 reps2
310 reps3
Rear DeltsUpper Back
Face Pull
Rear DeltsUpper Back
Set
KG
Reps
1
54
10
2
59
10
3
68
10
Standing Cable Fly
110 reps1
210 reps2
310 reps3
ChestFront Delts
Standing Cable Fly
ChestFront Delts
Set
KG
Reps
1
9
10
2
14
10
3
18
10
Low Cable Fly Crossovers
110 reps1
210 reps2
310 reps3
Chest
Low Cable Fly Crossovers
Chest
Set
KG
Reps
1
6
10
2
9
10
3
14
10
Rear Delt Reverse Fly (Machine)
110 reps1
210 reps2
310 reps3
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
Rear DeltsUpper Back
Set
KG
Reps
1
23
10
2
32
10
3
36
10
Butterfly (Pec Deck)
110 reps1
210 reps2
310 reps3
Chest
Butterfly (Pec Deck)
Chest
Set
KG
Reps
1
41
10
2
45
10
3
50
10
