poniedziałek ( plecy i barki )
Body Heatmap
Target Muscles
Seated Cable Row - V Grip (Cable)
110 reps1
210 reps2
310 reps3
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
1
20
10
2
20
10
3
20
10
Lat Pulldown (Cable)
110 reps1
210 reps2
310 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
25
10
2
25
10
3
25
10
Rack Pull
110 reps1
210 reps2
310 reps3
Upper BackLower BackHamstringsGlutesForearms
Rack Pull
Upper BackLower BackHamstringsGlutesForearms
Set
KG
Reps
1
20
10
2
20
10
3
20
10
Shoulder Press (Dumbbell)
112 reps1
212 reps2
312 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
8
12
2
8
12
3
8
12
Single Arm Lateral Raise (Cable)
112 reps1
212 reps2
312 reps3
Side Delts
Single Arm Lateral Raise (Cable)
Side Delts
Set
KG
Reps
1
10
12
2
10
12
3
10
12
Face Pull
110 reps1
210 reps2
310 reps3
Rear DeltsUpper Back
Face Pull
Rear DeltsUpper Back
Set
KG
Reps
1
15
10
2
15
10
3
15
10
