back and biceps

Scott Mechan

Body Heatmap

Target Muscles

Seated Cable Row - V Grip (Cable)

1-1

2-2

3-3

Upper BackLats

Seated Cable Row - V Grip (Cable)

Upper BackLats

Set

KG

Reps

1

-

-

2

-

-

3

-

-

Dumbbell Row

1-1

2-2

3-3

Upper BackLats

Dumbbell Row

Upper BackLats

Set

KG

Reps

1

-

-

2

-

-

3

-

-

Bent Over Row (Barbell)

1-1

2-2

3-3

Upper BackLats

Bent Over Row (Barbell)

Bent Over Row (Barbell)

Upper BackLats

Set

KG

Reps

1

-

-

2

-

-

3

-

-

Iso-Lateral High Row (Machine)

1-1

2-2

3-3

Upper BackLats

Iso-Lateral High Row (Machine)

Iso-Lateral High Row (Machine)

Upper BackLats

Set

KG

Reps

1

-

-

2

-

-

3

-

-

Iso-Lateral Low Row

1-1

2-2

3-3

Upper BackLats

Iso-Lateral Low Row

Iso-Lateral Low Row

Upper BackLats

Set

KG

Reps

1

-

-

2

-

-

3

-

-

Lat Pulldown - Close Grip

1-1

2-2

3-3

LatsUpper Back

Lat Pulldown - Close Grip

Lat Pulldown - Close Grip

LatsUpper Back

Set

KG

Reps

1

-

-

2

-

-

3

-

-

Back Extension (Weighted Hyperextension)

1-1

2-2

3-3

Lower BackGlutesHamstrings

Back Extension (Weighted Hyperextension)

Back Extension (Weighted Hyperextension)

Lower BackGlutesHamstrings

Set

KG

Reps

1

-

-

2

-

-

3

-

-

Seated Incline Curl

1-1

2-2

3-3

Biceps

Seated Incline Curl

Seated Incline Curl

Biceps

Set

KG

Reps

1

-

-

2

-

-

3

-

-

Zottman Curl (Dumbbell)

1-1

2-2

3-3

BicepsForearms

Zottman Curl (Dumbbell)

Zottman Curl (Dumbbell)

BicepsForearms

Set

KG

Reps

1

-

-

2

-

-

3

-

-

Preacher Curl (Machine)

1-1

2-2

3-3

Biceps

Preacher Curl (Machine)

Preacher Curl (Machine)

Biceps

Set

KG

Reps

1

-

-

2

-

-

3

-

-

Bicep Curl (Suspension)

1-1

2-2

3-3

Biceps

Bicep Curl (Suspension)

Bicep Curl (Suspension)

Biceps

Set

Reps

1

-

2

-

3

-

Russian Twist (Weighted)

1-1

2-2

3-3

ObliquesAbs

Russian Twist (Weighted)

Russian Twist (Weighted)

ObliquesAbs

Set

KG

Reps

1

-

-

2

-

-

3

-

-