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Body Heatmap
Target Muscles
Dumbbell Row
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
610 reps6
710 reps7
810 reps8
Upper BackLats
Dumbbell Row
Upper BackLats
Set
KG
Reps
1
15
10
2
15
10
3
15
10
4
15
10
5
17.5
10
6
17.5
10
7
17.5
10
8
17.5
10
Single Arm Cable Row
18 reps1
28 reps2
312 reps3
412 reps4
510 reps5
610 reps6
715 repsF
815 repsF
912 reps9
1012 reps10
Upper BackLats
Single Arm Cable Row
Upper BackLats
Set
KG
Reps
1
9.1
8
2
9.1
8
3
9.1
12
4
9.1
12
5
9.1
10
6
9.1
10
F
11.3
15
F
11.3
15
9
11.3
12
10
11.3
12
Iso-Lateral Row (Machine)
18 reps1
20 reps2
38 reps3
48 reps4
510 reps5
610 reps6
Upper BackLats
Iso-Lateral Row (Machine)
Upper BackLats
Set
KG
Reps
1
40
8
2
40
-
3
50
8
4
50
8
5
60
10
6
60
10
Cable Bent Over Row
110 reps1
210 reps2
Upper BackLats
Cable Bent Over Row
Upper BackLats
Set
KG
Reps
1
22.7
10
2
22.7
10
Lat Pulldown (Cable)
112 reps1
212 reps2
310 repsD
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
50
12
2
50
12
D
42.5
10
Face Pull
110 reps1
212 reps2
310 repsD
410 reps4
Rear DeltsUpper Back
Face Pull
Rear DeltsUpper Back
Set
KG
Reps
1
20
10
2
20
12
D
13
10
4
18
10
Rear Delt Reverse Fly (Machine)
114 reps1
216 reps2
310 reps3
414 reps4
510 repsW
610 repsW
710 reps7
810 reps8
95 reps9
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
Rear DeltsUpper Back
Set
KG
Reps
1
41
14
2
41
16
3
32
10
4
41
14
W
32
10
W
32
10
7
41
10
8
41
10
9
41
5
Lat Pulldown - Close Grip
116 reps1
216 reps2
LatsUpper Back
Lat Pulldown - Close Grip
LatsUpper Back
Set
KG
Reps
1
30
16
2
30
16
Lat Pulldown (Machine)
110 reps1
210 reps2
LatsUpper Back
Lat Pulldown (Machine)
LatsUpper Back
Set
KG
Reps
1
60
10
2
60
10
Rear Delt Reverse Fly (Cable)
110 reps1
210 reps2
Rear DeltsUpper Back
Rear Delt Reverse Fly (Cable)
Rear DeltsUpper Back
Set
KG
Reps
1
18.2
10
2
18.2
10
Straight Arm Lat Pulldown (Cable)
112 reps1
210 reps2
Lats
Straight Arm Lat Pulldown (Cable)
Lats
Set
KG
Reps
1
20
12
2
20
10
Bent Over Row (Dumbbell)
15 reps1
Upper BackLats
Bent Over Row (Dumbbell)
Upper BackLats
Set
KG
Reps
1
25
5
