(At Home) Back and Biceps
Body Heatmap
Target Muscles
Bent Over Row (Barbell)
112 reps1
212 reps2
312 reps3
412 reps4
Upper BackLats
Bent Over Row (Barbell)
Upper BackLats
Set
KG
Reps
1
135
12
2
135
12
3
135
12
4
135
12
Dumbbell Row
112 reps1
212 reps2
312 reps3
412 reps4
Upper BackLats
Dumbbell Row
Upper BackLats
Set
KG
Reps
1
30
12
2
30
12
3
30
12
4
30
12
Inverted Row
112 reps1
212 reps2
312 reps3
412 reps4
Upper BackLats
Inverted Row
Upper BackLats
Set
Reps
1
12
2
12
3
12
4
12
Bicep Curl (Barbell)
110 reps1
210 reps2
310 reps3
410 reps4
Biceps
Bicep Curl (Barbell)
Biceps
Set
KG
Reps
1
30
10
2
30
10
3
30
10
4
30
10
Hammer Curl (Dumbbell)
115 reps1
215 reps2
315 reps3
415 reps4
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
20
15
2
20
15
3
20
15
4
20
15
Concentration Curl
1-1
Biceps
Concentration Curl
Biceps
Set
KG
Reps
1
-
-
Pullover (Dumbbell)
110 reps1
210 reps2
310 reps3
410 reps4
LatsChest
Pullover (Dumbbell)
LatsChest
Set
KG
Reps
1
30
10
2
30
10
3
30
10
4
30
10
Pull Up
1-1
LatsUpper Back
Pull Up
LatsUpper Back
Set
Reps
1
-
