Back, Rear delts, bicep. 😎
Body Heatmap
Target Muscles
Lat Pulldown (Cable)
Wide grip, targets upper back , lats.
18 reps1
29 reps2
39 reps3
LatsUpper Back
Lat Pulldown (Cable)
Wide grip, targets upper back , lats.
LatsUpper Back
Set
KG
Reps
1
30
8
2
30
9
3
30
9
Iso-Lateral High Row (Machine)
swap for iso lateral row !
18 reps1
28 reps2
38 reps3
48 reps4
Upper BackLats
Iso-Lateral High Row (Machine)
swap for iso lateral row !
Upper BackLats
Set
KG
Reps
1
35
8
2
37.5
8
3
37.5
8
4
37.5
8
Back Extension (Weighted Hyperextension)
perfrom each set 12-15 reps
112 reps1
212 reps2
312 reps3
Lower BackGlutesHamstrings
Back Extension (Weighted Hyperextension)
perfrom each set 12-15 reps
Lower BackGlutesHamstrings
Set
KG
Reps
1
5
12
2
5
12
3
5
12
Rear Delt Reverse Fly (Cable)
single arm. Place pulley just above the shoulder height. 45 degress angle pull.
18 reps1
28 reps2
38 reps3
Rear DeltsUpper Back
Rear Delt Reverse Fly (Cable)
single arm. Place pulley just above the shoulder height. 45 degress angle pull.
Rear DeltsUpper Back
Set
KG
Reps
1
10
8
2
10.5
8
3
10.5
8
EZ Bar Biceps Curl
wide grip. Short Head.
110 reps1
28 reps2
38 reps3
48 reps4
Biceps
EZ Bar Biceps Curl
wide grip. Short Head.
Biceps
Set
KG
Reps
1
7.5
10
2
10
8
3
10
8
4
10
8
Behind the Back Curl (Cable)
Long head.Single arm.
18 reps1
29 reps2
38 reps3
48 reps4
58 reps5
60 reps6
Biceps
Behind the Back Curl (Cable)
Long head.Single arm.
Biceps
Set
KG
Reps
1
10
8
2
10
9
3
10
8
4
10
8
5
10
8
6
-
-
Hammer Curl (Dumbbell)
17 reps1
27 reps2
37 reps3
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
14
7
2
14
7
3
14
7
