Back/Bi
Body Heatmap
Target Muscles
Back Stretch
101:201
Upper BackLower Back
Back Stretch
Upper BackLower Back
Set
Time
1
-
Dead Hang Stretch
101:201
LatsForearms
Dead Hang Stretch
LatsForearms
Set
Time
1
-
Cat Cow Stretch
120 reps1
Lower BackAbs
Cat Cow Stretch
Lower BackAbs
Set
Reps
1
20
Iso-Lateral Row (Machine)
18 repsW
28 reps2
38 reps3
44 repsF
Upper BackLats
Iso-Lateral Row (Machine)
Upper BackLats
Set
KG
Reps
W
20.4
8
2
31.8
8
3
36.3
8
F
40.8
4
Seated Cable Row - V Grip (Cable)
18 repsW
28 reps2
38 reps3
47 repsF
50 reps5
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
W
34
8
2
38.6
8
3
45.4
8
F
45.4
7
5
-
-
Bicep Curl (Machine)
16 repsW
28 reps2
35 reps3
410 repsF
Biceps
Bicep Curl (Machine)
Biceps
Set
KG
Reps
W
31.8
6
2
36.3
8
3
36.3
5
F
27.2
10
Back Extension (Weighted Hyperextension)
110 reps1
210 reps2
38 reps3
Lower BackGlutesHamstrings
Back Extension (Weighted Hyperextension)
Lower BackGlutesHamstrings
Set
KG
Reps
1
15.9
10
2
15.9
10
3
15.9
8
Rear Delt Reverse Fly (Machine)
18 repsW
28 reps2
38 reps3
436.28743275485118 kgF
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
Rear DeltsUpper Back
Set
KG
Reps
W
31.8
8
2
31.8
8
3
24.9
8
F
36.3
-
Lat Pulldown (Cable)
18 repsW
210 reps2
38 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
W
31.8
8
2
38.6
10
3
40.8
8