pull
Body Heatmap
Target Muscles
warm up
5-10 min på tredemølla warm opp kroppen
10 reps1
Neck
warm up
5-10 min på tredemølla warm opp kroppen
Neck
Set
KG
Reps
1
-
-
Pull Up
1-1
LatsUpper Back
Pull Up
LatsUpper Back
Set
Reps
1
-
Lat Pulldown (Cable)
110 repsW
210 reps2
310 reps3
410 repsF
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
W
42.5
10
2
50
10
3
60
10
F
60
10
Seated Incline Curl
hold deg til 10
110 repsW
28 reps2
38 reps3
414 repsF
Biceps
Seated Incline Curl
hold deg til 10
Biceps
Set
KG
Reps
W
7.5
10
2
10
8
3
10
8
F
10
14
Seated Cable Row - V Grip (Cable)
110 reps1
210 reps2
311 repsF
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
1
42.5
10
2
42.5
10
F
42.5
11
Hammer Curl (Dumbbell)
18 reps1
28 reps2
310 reps3
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
10
8
2
10
8
3
10
10
Seated Row (Machine)
øk til 45
110 reps1
210 reps2
312 repsF
Upper BackLats
Seated Row (Machine)
øk til 45
Upper BackLats
Set
KG
Reps
1
45
10
2
45
10
F
45
12
