BackDay
Body Heatmap
Target Muscles
EZ Barbell Preacher Curl
110 reps1
210 reps2
310 reps3
Biceps
EZ Barbell Preacher Curl
Biceps
Set
KG
Reps
1
20
10
2
20
10
3
20
10
EZ Bar Biceps Curl
110 reps1
210 reps2
310 reps3
Biceps
EZ Bar Biceps Curl
Biceps
Set
KG
Reps
1
20
10
2
20
10
3
20
10
Hammer Curl (Dumbbell)
110 reps1
210 reps2
310 reps3
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
12
10
2
12
10
3
12
10
Seated Cable Row - V Grip (Cable)
110 reps1
210 reps2
310 reps3
410 reps4
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
1
30
10
2
40
10
3
40
10
4
40
10
Pull Up (Assisted)
110 reps1
210 reps2
310 reps3
410 reps4
LatsUpper Back
Pull Up (Assisted)
LatsUpper Back
Set
-KG
Reps
1
30
10
2
20
10
3
20
10
4
20
10
Lat Pulldown - Close Grip
110 reps1
210 reps2
310 reps3
LatsUpper Back
Lat Pulldown - Close Grip
LatsUpper Back
Set
KG
Reps
1
50
10
2
50
10
3
50
10
Seated Row (Machine)
110 reps1
210 reps2
310 reps3
Upper BackLats
Seated Row (Machine)
Upper BackLats
Set
KG
Reps
1
50
10
2
50
10
3
50
10
Rear Delt Reverse Fly (Machine)
110 reps1
210 reps2
310 reps3
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
Rear DeltsUpper Back
Set
KG
Reps
1
35
10
2
35
10
3
35
10
Front Raise (Dumbbell)
110 reps1
210 reps2
310 reps3
Front Delts
Front Raise (Dumbbell)
Front Delts
Set
KG
Reps
1
7
10
2
7
10
3
7
10
Shoulder Press (Machine Plates)
110 reps1
210 reps2
310 reps3
Front DeltsSide DeltsTriceps
Shoulder Press (Machine Plates)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
20
10
2
20
10
3
20
10
Lateral Raise (Dumbbell)
110 reps1
210 reps2
310 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
8
10
2
8
10
3
8
10
