upper body
Body Heatmap
Target Muscles
Seated Row (Machine)
113 reps1
27 reps2
37 reps3
Upper BackLats
Seated Row (Machine)
Upper BackLats
Set
KG
Reps
1
33
13
2
40
7
3
40
7
Shoulder Press (Machine Plates)
14 reps1
29 reps2
39 reps3
47 reps4
Front DeltsSide DeltsTriceps
Shoulder Press (Machine Plates)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
40
4
2
20
9
3
20
9
4
25
7
Chest Fly (Machine)
14 reps1
24 reps2
36 reps3
47 reps4
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
1
33
4
2
26
4
3
19
6
4
19
7
Seated Cable Row - V Grip (Cable)
19 reps1
28 reps2
36 reps3
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
1
35
9
2
35
8
3
35
6
Seated Incline Curl
19 reps1
27 reps2
37 reps3
Biceps
Seated Incline Curl
Biceps
Set
KG
Reps
1
7.5
9
2
7.5
7
3
7.5
7
Lateral Raise (Machine)
17 reps1
28 reps2
37 reps3
Side Delts
Lateral Raise (Machine)
Side Delts
Set
KG
Reps
1
22.5
7
2
22.5
8
3
22.5
7
Triceps Pushdown
112 reps1
26 reps2
38 reps3
Triceps
Triceps Pushdown
Triceps
Set
KG
Reps
1
15
12
2
17.5
6
3
15
8
