Pull day
Body Heatmap
Target Muscles
Treadmill
1::1
QuadsHamstringsCalvesGlutes
Treadmill
QuadsHamstringsCalvesGlutes
Set
KM
Duration
1
-
-
Lat Pulldown (Cable)
1-1
2-2
3-3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Seated Cable Row - V Grip (Cable)
1-1
2-2
3-3
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Dumbbell Row
1-1
2-2
3-3
4-4
5-5
6-6
Upper BackLats
Dumbbell Row
Upper BackLats
Set
KG
Reps
1
-
-
2
-
-
3
-
-
4
-
-
5
-
-
6
-
-
Rear Delt Reverse Fly (Machine)
1-1
2-2
3-3
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
Rear DeltsUpper Back
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Preacher Curl (Machine)
1-1
2-2
3-3
Biceps
Preacher Curl (Machine)
Biceps
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Zottman Curl (Dumbbell)
1-1
2-2
3-3
BicepsForearms
Zottman Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Decline Crunch
1-1
2-2
3-3
Abs
Decline Crunch
Abs
Set
Reps
1
-
2
-
3
-
