UPPER 2
Body Heatmap
Target Muscles
Lat Pulldown (Cable)
Parallel, full ROM, neues Rack, Stange zur Brust
19 reps1
26 reps2
35 reps3
LatsUpper Back
Lat Pulldown (Cable)
Parallel, full ROM, neues Rack, Stange zur Brust
LatsUpper Back
Set
KG
Reps
RPE
1
75
9
8
2
100
6
9
3
100
5
9
Bench Press (Barbell)
19 reps1
23 reps2
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Reps
RPE
1
40
9
6
2
100
3
9.5
Seated Row (Machine)
18 reps1
26 reps2
Upper BackLats
Seated Row (Machine)
Upper BackLats
Set
KG
Reps
RPE
1
65
8
7
2
100
6
9
Butterfly (Pec Deck)
Pause 1s, Arm 2, Sitz 4, kleiner Finger
18 reps1
26 reps2
Chest
Butterfly (Pec Deck)
Pause 1s, Arm 2, Sitz 4, kleiner Finger
Chest
Set
KG
Reps
1
65
8
2
65
6
Reverse Fly Single Arm (Cable)
Full ROM, seitlich sitzen, Arm nach aussen
115 reps1
Rear DeltsUpper Back
Reverse Fly Single Arm (Cable)
Full ROM, seitlich sitzen, Arm nach aussen
Rear DeltsUpper Back
Set
KG
Reps
RPE
1
15
15
8.5
Single Arm Lateral Raise (Cable)
Höhe 17
112 repsW
28 reps2
312 reps3
Side Delts
Single Arm Lateral Raise (Cable)
Höhe 17
Side Delts
Set
KG
Reps
RPE
W
5
12
7
2
15
8
9
3
10
12
8.5
Crunch (Machine)
Unterer Rücken einrunden, Sitz fast unten, immer Spannung, negative sehr langsam
112 repsW
28 reps2
36 reps3
Abs
Crunch (Machine)
Unterer Rücken einrunden, Sitz fast unten, immer Spannung, negative sehr langsam
Abs
Set
KG
Reps
W
5
12
2
10
8
3
10
6
