back/shoulder + bis
Body Heatmap
Target Muscles
Lat Pulldown (Cable)
110 reps1
28 reps2
38 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
31.8
10
2
45.4
8
3
45.4
8
Rope Cable Curl
18 reps1
28 reps2
33 reps3
BicepsForearms
Rope Cable Curl
BicepsForearms
Set
KG
Reps
1
18.1
8
2
18.1
8
3
22.7
3
Face Pull
112 reps1
210 reps2
38 reps3
Rear DeltsUpper Back
Face Pull
Rear DeltsUpper Back
Set
KG
Reps
1
11.3
12
2
15.9
10
3
20.4
8
Cable Bent Over Row
110 reps1
210 reps2
38 reps3
Upper BackLats
Cable Bent Over Row
Upper BackLats
Set
KG
Reps
1
13.6
10
2
18.1
10
3
18.1
8
Single Arm Lateral Raise (Cable)
120 reps1
220 reps2
312 reps3
Side Delts
Single Arm Lateral Raise (Cable)
Side Delts
Set
KG
Reps
1
2.3
20
2
2.3
20
3
3.4
12
Rear Delt Reverse Fly (Machine)
110 reps1
28 reps2
38 reps3
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
Rear DeltsUpper Back
Set
KG
Reps
1
18.1
10
2
27.2
8
3
27.2
8
Preacher Curl (Machine)
18 reps1
28 reps2
34 reps3
Biceps
Preacher Curl (Machine)
Biceps
Set
KG
Reps
1
29.5
8
2
29.5
8
3
36.3
4
