back and Biceps
Body Heatmap
Target Muscles
Seated Cable Row - V Grip (Cable)
112 reps1
212 reps2
312 reps3
412 reps4
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
1
70
12
2
85
12
3
100
12
4
120
12
Bicep Curl (Dumbbell)
110 reps1
210 reps2
310 reps3
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
25
10
2
25
10
3
25
10
Lat Pulldown (Cable)
112 reps1
212 reps2
312 reps3
412 reps4
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
100
12
2
100
12
3
100
12
4
100
12
Hammer Curl (Dumbbell)
110 reps1
210 reps2
310 reps3
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
25
10
2
25
10
3
25
10
Straight Arm Lat Pulldown (Cable)
112 reps1
212 reps2
312 reps3
412 reps4
Lats
Straight Arm Lat Pulldown (Cable)
Lats
Set
KG
Reps
1
40
12
2
40
12
3
40
12
4
40
12
Rope Cable Curl
110 reps1
210 reps2
310 reps3
BicepsForearms
Rope Cable Curl
BicepsForearms
Set
KG
Reps
1
35
10
2
35
10
3
35
10
Dumbbell Row
1-1
Upper BackLats
Dumbbell Row
Upper BackLats
Set
KG
Reps
1
-
-
Bent Over Row (Barbell)
1-1
Upper BackLats
Bent Over Row (Barbell)
Upper BackLats
Set
KG
Reps
1
-
-
Scapular Pull Ups
1-1
Upper BackLats
Scapular Pull Ups
Upper BackLats
Set
Reps
1
-
Pull Up
13 reps1
23 reps2
33 reps3
43 reps4
53 reps5
LatsUpper Back
Pull Up
LatsUpper Back
Set
Reps
1
3
2
3
3
3
4
3
5
3
Rear Delt Reverse Fly (Dumbbell)
1-1
Rear DeltsUpper Back
Rear Delt Reverse Fly (Dumbbell)
Rear DeltsUpper Back
Set
KG
Reps
1
-
-
Chin Up
15 reps1
25 reps2
35 reps3
45 reps4
LatsUpper BackBiceps
Chin Up
LatsUpper BackBiceps
Set
Reps
1
5
2
5
3
5
4
5
Chest Supported Y Raise (Dumbbell)
1-1
Rear DeltsUpper Back
Chest Supported Y Raise (Dumbbell)
Rear DeltsUpper Back
Set
KG
Reps
1
-
-
Seated Incline Curl
1-1
Biceps
Seated Incline Curl
Biceps
Set
KG
Reps
1
-
-
Cross Body Hammer Curl
1-1
BicepsForearms
Cross Body Hammer Curl
BicepsForearms
Set
KG
Reps
1
-
-
Reverse Grip Concentration Curl
1-1
BicepsForearms
Reverse Grip Concentration Curl
BicepsForearms
Set
KG
Reps
1
-
-
Deadlift (Barbell)
110 reps1
210 reps2
310 reps3
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Barbell)
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Reps
1
132
10
2
135
10
3
135
10
Good Morning (Barbell)
110 reps1
210 reps2
310 reps3
HamstringsGlutesLower Back
Good Morning (Barbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
45
10
2
45
10
3
45
10
