Back & Biceps - Week One
Body Heatmap
Target Muscles
Iso-Lateral High Row (Machine)
1-1
2-2
3-3
Upper BackLats
Iso-Lateral High Row (Machine)
Upper BackLats
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Lat Pulldown - Close Grip
1-1
2-2
3-3
LatsUpper Back
Lat Pulldown - Close Grip
LatsUpper Back
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Lever Lying Banded T-bar Row
1-1
2-2
3-3
Upper BackLats
Lever Lying Banded T-bar Row
Upper BackLats
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Rope Cable Curl
1-1
2-2
3-3
BicepsForearms
Rope Cable Curl
BicepsForearms
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Preacher Curl (Machine)
1-1
2-2
3-3
Biceps
Preacher Curl (Machine)
Biceps
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Single Arm Curl (Cable)
1-1
2-2
3-3
Biceps
Single Arm Curl (Cable)
Biceps
Set
KG
Reps
1
-
-
2
-
-
3
-
-
