pull day
Body Heatmap
Target Muscles
Lat Pulldown (Cable)
112 reps1
210 reps2
38 reps3
48 reps4
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
15
12
2
23
10
3
27
8
4
35
8
Seated Cable Row - V Grip (Cable)
112 reps1
210 reps2
310 reps3
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
1
20
12
2
23
10
3
23
10
Face Pull
110 reps1
28 reps2
38 reps3
Rear DeltsUpper Back
Face Pull
Rear DeltsUpper Back
Set
KG
Reps
1
23
10
2
27
8
3
27
8
Back Extension (Weighted Hyperextension)
110 reps1
210 reps2
38 reps3
Lower BackGlutesHamstrings
Back Extension (Weighted Hyperextension)
Lower BackGlutesHamstrings
Set
KG
Reps
1
10
10
2
10
10
3
15
8
Bicep Curl (Dumbbell)
110 reps1
210 reps2
38 reps3
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
5
10
2
5
10
3
7.5
8
Hammer Curl (Dumbbell)
110 reps1
210 reps2
38 reps3
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
5
10
2
5
10
3
7.5
8
