Pull
Body Heatmap
Target Muscles
Pull Up
110 reps1
210 reps2
310 reps3
410 reps4
LatsUpper Back
Pull Up
LatsUpper Back
Set
Reps
1
10
2
10
3
10
4
10
Chin Up
18 reps1
28 reps2
38 reps3
LatsUpper BackBiceps
Chin Up
LatsUpper BackBiceps
Set
Reps
1
8
2
8
3
8
Dumbbell Row
112 reps1
212 reps2
312 reps3
412 reps4
Upper BackLats
Dumbbell Row
Upper BackLats
Set
KG
Reps
1
-
12
2
-
12
3
-
12
4
-
12
Shrug (Dumbbell)
115 reps1
215 reps2
315 reps3
Upper Traps
Shrug (Dumbbell)
Upper Traps
Set
KG
Reps
1
-
15
2
-
15
3
-
15
Rear Delt Reverse Fly (Dumbbell)
112 reps1
212 reps2
312 reps3
412 reps4
Rear DeltsUpper Back
Rear Delt Reverse Fly (Dumbbell)
Rear DeltsUpper Back
Set
KG
Reps
1
-
12
2
-
12
3
-
12
4
-
12
Bicep Curl (Dumbbell)
112 reps1
212 reps2
312 reps3
412 reps4
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
-
12
2
-
12
3
-
12
4
-
12
Hammer Curl (Dumbbell)
112 reps1
212 reps2
312 reps3
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
-
12
2
-
12
3
-
12
