Back&Bicep(Saturday)
Body Heatmap
Target Muscles
Bent Over Row (Barbell)
110-12 reps1
210-12 reps2
310-12 reps3
410-12 reps4
Upper BackLats
Bent Over Row (Barbell)
Upper BackLats
Set
KG
Range
1
15
-
2
15
-
3
15
-
4
15
-
Rear Delt Reverse Fly (Dumbbell)
16-8 reps1
26-8 reps2
36-8 reps3
Rear DeltsUpper Back
Rear Delt Reverse Fly (Dumbbell)
Rear DeltsUpper Back
Set
KG
Range
1
6
-
2
6
-
3
6
-
Bent Over Row (Barbell)
reverse grip (palm facing outwards)
18-10 reps1
28-10 reps2
Upper BackLats
Bent Over Row (Barbell)
reverse grip (palm facing outwards)
Upper BackLats
Set
KG
Range
1
12
-
2
12
-
Shrug (Barbell)
112 reps1
212 reps2
Upper Traps
Shrug (Barbell)
Upper Traps
Set
KG
Reps
1
15
12
2
15
12
Hammer Curl (Dumbbell)
16-8 reps1
26-8 reps2
36-8 reps3
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Range
1
12
-
2
12
-
3
12
-
Bicep Curl (Barbell)
16-8 reps1
26-8 reps2
36-8 reps3
Biceps
Bicep Curl (Barbell)
Biceps
Set
KG
Range
1
15
-
2
15
-
3
15
-
Concentration Curl
110-12 reps1
210-12 reps2
Biceps
Concentration Curl
Biceps
Set
KG
Range
1
6
-
2
6
-
