Martes — Tren superior (shoulder-friendly) + core
Body Heatmap
Target Muscles
Incline Bench Press (Dumbbell)
110 reps1
2-2
3-3
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
-
10
2
-
-
3
-
-
Seated Cable Row - Bar Wide Grip
112 reps1
2-2
3-3
Upper BackLats
Seated Cable Row - Bar Wide Grip
Upper BackLats
Set
KG
Reps
1
-
12
2
-
-
3
-
-
Lat Pulldown (Cable)
110 reps1
2-2
3-3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
-
10
2
-
-
3
-
-
Face Pull
115 reps1
2-2
3-3
Rear DeltsUpper Back
Face Pull
Rear DeltsUpper Back
Set
KG
Reps
1
-
15
2
-
-
3
-
-
External Retain with resistance bands
115 reps1
2-2
3-3
Rear Delts
External Retain with resistance bands
Rear Delts
Set
KG
Reps
1
-
15
2
-
-
3
-
-
Hollow Rock
1::1
2::2
3::3
Abs
Hollow Rock
Abs
Set
Time
1
-
2
-
3
-
