Back & Biceps + Abs
Body Heatmap
Target Muscles
Pull Up (Weighted)
14 reps1
24 reps2
37 reps3
LatsUpper Back
Pull Up (Weighted)
LatsUpper Back
Set
+KG
Reps
RPE
1
10
4
10
2
7.5
4
10
3
-
7
10
Lat Pulldown (Cable)
110 reps1
27 reps2
37 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
65
10
2
65
7
3
60
7
Lat Pulldown - Close Grip
17 reps1
27 reps2
35 reps3
LatsUpper Back
Lat Pulldown - Close Grip
LatsUpper Back
Set
KG
Reps
RPE
1
70
7
9.5
2
70
7
10
3
70
5
10
Iso-Lateral Row (Machine)
en arm
17 reps1
27 reps2
37 reps3
Upper BackLats
Iso-Lateral Row (Machine)
en arm
Upper BackLats
Set
KG
Reps
RPE
1
80
7
9.5
2
80
7
9.5
3
80
7
9.5
Bicep Curl (Cable)
15 reps1
27 reps2
38 reps3
Biceps
Bicep Curl (Cable)
Biceps
Set
KG
Reps
RPE
1
50
5
10
2
47
7
9.5
3
45
8
-
Rope Cable Curl
Hammer curl i kabel stående på en step
18 reps1
28 reps2
39 reps3
BicepsForearms
Rope Cable Curl
Hammer curl i kabel stående på en step
BicepsForearms
Set
KG
Reps
RPE
1
50
8
9
2
50
8
8.5
3
1
9
-
Plank
102:311
Abs
Plank
Abs
Set
Time
1
-
Lying Leg Raise
150 reps1
Abs
Lying Leg Raise
Abs
Set
Reps
1
50
Decline Crunch
130 reps1
Abs
Decline Crunch
Abs
Set
Reps
1
30
Plank
100:901
Abs
Plank
Abs
Set
Time
1
-
