Tuesday upper body (back/chest/shoulders/arms)
Body Heatmap
Target Muscles
Lat Pulldown (Cable)
110 reps1
210 reps2
310 reps3
410 reps4
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
20
10
2
40
10
3
40
10
4
40
10
Seated Cable Row - V Grip (Cable)
15 reps1
25 reps2
35 reps3
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
1
10
5
2
10
5
3
10
5
Chest Press (Machine)
110 reps1
210 reps2
38 reps3
410 reps4
510 reps5
ChestFront DeltsTriceps
Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
3.3
10
2
3.3
10
3
20
8
4
15
10
5
15
10
Seated Shoulder Press (Machine)
18 reps1
26 reps2
315 reps3
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
15
8
2
10
6
3
5
15
Bicep Curl (Machine)
18 reps1
28 reps2
38 reps3
Biceps
Bicep Curl (Machine)
Biceps
Set
KG
Reps
1
5
8
2
2.5
8
3
2.5
8
Triceps Pushdown
18 reps1
28 reps2
310 reps3
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
15
8
2
15
8
3
15
10
