Chest/Back
Body Heatmap
Target Muscles
Chest Press (Machine)
113 reps1
29 reps2
39 repsF
ChestFront DeltsTriceps
Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
45
13
2
52
9
F
52
9
Chest Fly (Machine)
115 repsW
211 reps2
311 reps3
412 reps4
56 repsD
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
W
39
15
2
66
11
3
66
11
4
66
12
D
59
6
Rear Delt Reverse Fly (Machine)
115 repsW
28 repsF
38 repsD
48 reps4
58 repsD
68 reps6
77 repsD
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
Rear DeltsUpper Back
Set
KG
Reps
W
32
15
F
52
8
D
45
8
4
59
8
D
9
8
6
52
8
D
45
7
Lat Pulldown (Cable)
drop set to medium grip
115 repsW
215 reps2
37 reps3
44 repsD
57 reps5
64 repsD
LatsUpper Back
Lat Pulldown (Cable)
drop set to medium grip
LatsUpper Back
Set
KG
Reps
W
32
15
2
41.3
15
3
45
7
D
45
4
5
45
7
D
45
4
Lat Pulldown - Close Grip
19 reps1
210 reps2
310 reps3
44 repsD
LatsUpper Back
Lat Pulldown - Close Grip
LatsUpper Back
Set
KG
Reps
1
41.3
9
2
45
10
3
45
10
D
39
4
Cable Kneeling One Arm Lat Pulldown
row, not lat pulldown
115 reps1
214 reps2
315 reps3
LatsUpper Back
Cable Kneeling One Arm Lat Pulldown
row, not lat pulldown
LatsUpper Back
Set
KG
Reps
1
17
15
2
17
14
3
17
15
Iso-Lateral Row (Machine)
one hand only
112 reps1
212 repsD
311 reps3
411 repsD
512 reps5
612 repsD
Upper BackLats
Iso-Lateral Row (Machine)
one hand only
Upper BackLats
Set
KG
Reps
1
41
12
D
41
12
3
41
11
D
41
11
5
41
12
D
41
12
Bench Press (Smith Machine)
110 reps1
27 reps2
34 repsF
ChestTricepsFront Delts
Bench Press (Smith Machine)
ChestTricepsFront Delts
Set
KG
Reps
1
20
10
2
22.5
7
F
25
4
Incline Bench Press (Smith Machine)
19 reps1
28 reps2
36 reps3
ChestFront DeltsTriceps
Incline Bench Press (Smith Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
20
9
2
20
8
3
20
6
Elliptical Trainer
102:401
QuadsHamstringsGlutesCalves
Elliptical Trainer
QuadsHamstringsGlutesCalves
Set
Time
1
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