Back, Biceps and Abs
Body Heatmap
Target Muscles
Decline Crunch
112 reps1
212 reps2
312 reps3
Abs
Decline Crunch
Abs
Set
Reps
1
12
2
12
3
12
Lat Pulldown (Cable)
110 reps1
210 reps2
310 reps3
410 reps4
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
25
10
2
30
10
3
25
10
4
30
10
Lat Pulldown - Close Grip
110 reps1
210 reps2
310 reps3
410 reps4
LatsUpper Back
Lat Pulldown - Close Grip
LatsUpper Back
Set
KG
Reps
1
25
10
2
30
10
3
25
10
4
30
10
Hammer Curl (Dumbbell)
112 reps1
212 reps2
312 reps3
412 reps4
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
10
12
2
12
12
3
12
12
4
12
12
Bicep Curl (Barbell)
112 reps1
212 reps2
312 reps3
412 reps4
Biceps
Bicep Curl (Barbell)
Biceps
Set
KG
Reps
1
15
12
2
20
12
3
20
12
4
20
12
Seated Cable Row - Bar Grip
112 reps1
212 reps2
312 reps3
412 reps4
Upper BackLats
Seated Cable Row - Bar Grip
Upper BackLats
Set
KG
Reps
1
20
12
2
30
12
3
30
12
4
30
12
Preacher Curl (Barbell)
112 reps1
212 reps2
312 reps3
412 reps4
Biceps
Preacher Curl (Barbell)
Biceps
Set
KG
Reps
1
10
12
2
15
12
3
15
12
4
15
12
Plank
100:601
200:602
300:603
Abs
Plank
Abs
Set
Time
1
-
2
-
3
-
Flutter Kicks
110 reps1
220 reps2
320 reps3
Abs
Flutter Kicks
Abs
Set
Reps
1
10
2
20
3
20