Back (Sunday)
Body Heatmap
Target Muscles
Deadlift (Barbell)
18 reps1
28 reps2
35 reps3
41 reps4
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Barbell)
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Reps
RPE
1
70
8
-
2
120
8
7
3
140
5
8
4
150
1
9
T Bar Row
16 reps1
25 reps2
36 reps3
Upper BackLats
T Bar Row
Upper BackLats
Set
KG
Reps
RPE
1
40
6
8
2
40
5
8
3
20
6
8
Lat Pulldown (Cable)
16 reps1
27 reps2
36 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
RPE
1
82
6
9
2
68
7
8.5
3
68
6
8.5
Seated Cable Row - V Grip (Cable)
112 reps1
28 reps2
37 reps3
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
RPE
1
54
12
7.5
2
68
8
8
3
68
7
8
Iso-Lateral High Row (Machine)
18 reps1
28 reps2
38 reps3
Upper BackLats
Iso-Lateral High Row (Machine)
Upper BackLats
Set
KG
Reps
RPE
1
40
8
6
2
80
8
7.5
3
80
8
8
Back Extension (Machine)
18 reps1
28 reps2
310 reps3
Lower BackGlutesHamstrings
Back Extension (Machine)
Lower BackGlutesHamstrings
Set
KG
Reps
RPE
1
32
8
6
2
59
8
6
3
79
10
7
Rear Delt Reverse Fly (Machine)
18 reps1
28 reps2
37 reps3
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
Rear DeltsUpper Back
Set
KG
Reps
RPE
1
25
8
6
2
45
8
7
3
45
7
7.5
