Routine UP
Body Heatmap
Target Muscles
Seated Cable Row - V Grip (Cable)
112 repsW
28 reps2
38 reps3
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
W
13
12
2
16
8
3
16
8
Lat Pulldown (Cable)
1-1
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
-
-
Hammer Curl (Dumbbell)
112 repsW
28 reps2
38 reps3
46 reps4
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
W
8
12
2
9
8
3
9
8
4
10
6
Lateral Raise (Dumbbell)
112 reps1
28 reps2
38 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
7
12
2
8
8
3
8
8
Incline Bench Press (Dumbbell)
112 reps1
28 reps2
38 reps3
46 reps4
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
8
12
2
9
8
3
9
8
4
10
6
Triceps Rope Pushdown
1-1
Triceps
Triceps Rope Pushdown
Triceps
Set
KG
Reps
1
-
-
Wide-Elbow Triceps Press (Dumbbell)
1-1
TricepsChest
Wide-Elbow Triceps Press (Dumbbell)
TricepsChest
Set
KG
Reps
1
-
-
Shoulder Press (Machine Plates)
1-1
Front DeltsSide DeltsTriceps
Shoulder Press (Machine Plates)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
-
-
Seated Palms Up Wrist Curl
1-1
Forearms
Seated Palms Up Wrist Curl
Forearms
Set
KG
Reps
1
-
-
Face Pull
1-1
Rear DeltsUpper Back
Face Pull
Rear DeltsUpper Back
Set
KG
Reps
1
-
-
Seated Shoulder Press (Machine)
1-1
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
-
-
