Pull Day
Body Heatmap
Target Muscles
Lat Pulldown (Cable)
18-12 reps1
28-12 reps2
38-12 reps3
48-12 reps4
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Range
1
-
-
2
-
-
3
-
-
4
-
-
Prime Extreme Row – Wide grip
18-12 reps1
28-12 reps2
Upper BackRear Delts
Prime Extreme Row – Wide grip
Upper BackRear Delts
Set
KG
Range
1
-
-
2
-
-
Prime Extreme Row – Narrow / Neutral grip
18-12 reps1
28-12 reps2
LatsUpper Back
Prime Extreme Row – Narrow / Neutral grip
LatsUpper Back
Set
KG
Range
1
-
-
2
-
-
Seated Cable Row - V Grip (Cable)
18-12 reps1
28-12 reps2
38-12 reps3
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Range
1
-
-
2
-
-
3
-
-
Straight Arm Lat Pulldown (Cable)
110-15 reps1
210-15 reps2
310-15 reps3
Lats
Straight Arm Lat Pulldown (Cable)
Lats
Set
KG
Range
1
-
-
2
-
-
3
-
-
Cable One Arm Biceps Curl
110-15 reps1
210-15 reps2
310-15 reps3
Biceps
Cable One Arm Biceps Curl
Biceps
Set
KG
Range
1
-
-
2
-
-
3
-
-
Bicep Curl (Dumbbell)
18-12 reps1
28-12 reps2
38-12 reps3
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Range
1
-
-
2
-
-
3
-
-
EZ Bar Biceps Curl
18-12 reps1
28-12 reps2
38-12 reps3
Biceps
EZ Bar Biceps Curl
Biceps
Set
KG
Range
1
-
-
2
-
-
3
-
-
