Body Heatmap
Target Muscles
Lat Pulldown (Cable)
1-2 W, 3 working, 10-12 reps
110 repsW
211 reps2
311 reps3
412 reps4
LatsUpper Back
Lat Pulldown (Cable)
1-2 W, 3 working, 10-12 reps
LatsUpper Back
Set
KG
Reps
W
-
10
2
-
11
3
-
11
4
-
12
Straight Arm Lat Pulldown (Cable)
1-2 W, 2 working, 6-10 reps
18 repsW
29 reps2
310 reps3
Lats
Straight Arm Lat Pulldown (Cable)
1-2 W, 2 working, 6-10 reps
Lats
Set
KG
Reps
W
-
8
2
-
9
3
-
10
Iso-Lateral Row (Machine)
chest supported machine row 1-2 W, 3 working, 8-10 reps
18 repsW
28 reps2
39 reps3
410 reps4
Upper BackLats
Iso-Lateral Row (Machine)
chest supported machine row 1-2 W, 3 working, 8-10 reps
Upper BackLats
Set
KG
Reps
W
-
8
2
-
8
3
-
9
4
-
10
Incline Bench Press (Dumbbell)
low incline DB bench 1 W, 3 working, 6-10 reps
16 repsW
28 reps2
39 reps3
410 reps4
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
low incline DB bench 1 W, 3 working, 6-10 reps
ChestFront DeltsTriceps
Set
KG
Reps
W
-
6
2
-
8
3
-
9
4
-
10
Standing Cable Fly
1 W, 2 working, 6-10 reps
16 repsW
28 reps2
310 reps3
ChestFront Delts
Standing Cable Fly
1 W, 2 working, 6-10 reps
ChestFront Delts
Set
KG
Reps
W
-
6
2
-
8
3
-
10
Bench Press (Smith Machine)
1 W, 2 working, 4-8 reps
14 repsW
26 reps2
38 reps3
ChestTricepsFront Delts
Bench Press (Smith Machine)
1 W, 2 working, 4-8 reps
ChestTricepsFront Delts
Set
KG
Reps
W
-
4
2
-
6
3
-
8
