MONDAY: UPPER
Body Heatmap
Target Muscles
Lat Pulldown (Cable)
18 reps1
25 reps2
35 reps3
45 reps4
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
-
8
2
-
5
3
-
5
4
-
5
Chest Press (Machine)
18 reps1
25 reps2
35 reps3
45 reps4
ChestFront DeltsTriceps
Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
-
8
2
-
5
3
-
5
4
-
5
Back Extension (Weighted Hyperextension)
18 reps1
28 reps2
38 reps3
Lower BackGlutesHamstrings
Back Extension (Weighted Hyperextension)
Lower BackGlutesHamstrings
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Overhead Press (Barbell)
18 reps1
28 reps2
38 reps3
Front DeltsSide DeltsTriceps
Overhead Press (Barbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Decline Crunch
18 reps1
28 reps2
38 reps3
Abs
Decline Crunch
Abs
Set
Reps
1
8
2
8
3
8
Russian Twist (Weighted)
18 reps1
28 reps2
38 reps3
ObliquesAbs
Russian Twist (Weighted)
ObliquesAbs
Set
KG
Reps
1
-
8
2
-
8
3
-
8
