PULL FIRST
Body Heatmap
Target Muscles
Lat Pulldown (Cable)
18 reps1
28 reps2
38 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
25
8
2
25
8
3
25
8
Seated Row (Machine)
18 reps1
28 reps2
38 reps3
Upper BackLats
Seated Row (Machine)
Upper BackLats
Set
KG
Reps
1
25
8
2
25
8
3
25
8
Chest Supported Reverse Fly (Dumbbell)
18 reps1
28 reps2
38 reps3
Rear DeltsUpper Back
Chest Supported Reverse Fly (Dumbbell)
Rear DeltsUpper Back
Set
KG
Reps
1
4
8
2
4
8
3
4
8
Rear Lateral Raise
110 reps1
210 reps2
310 reps3
Rear Delts
Rear Lateral Raise
Rear Delts
Set
KG
Reps
1
4
10
2
4
10
3
4
10
Bicep Curl (Dumbbell)
110 reps1
210 reps2
310 reps3
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
6
10
2
6
10
3
6
10
