pull day
Body Heatmap
Target Muscles
Incline Bench Press (Dumbbell)
110 reps1
27 reps2
37 reps3
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
10
10
2
12.5
7
3
12.5
7
Lat Pulldown (Cable)
112 reps1
28 reps2
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
35
12
2
50
8
Seated Row (Machine)
17 reps1
26 reps2
36 reps3
Upper BackLats
Seated Row (Machine)
Upper BackLats
Set
KG
Reps
1
40
7
2
40
6
3
35
6
Chest Fly (Machine)
112 reps1
28 reps2
36 reps3
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
1
26
12
2
26
8
3
19
6
Overhead Triceps Extension (Cable)
112 reps1
29 reps2
38 reps3
Triceps
Overhead Triceps Extension (Cable)
Triceps
Set
KG
Reps
1
12.5
12
2
12.5
9
3
12.5
8
Lateral Raise (Machine)
17 reps1
24 reps2
35 reps3
47 reps4
Side Delts
Lateral Raise (Machine)
Side Delts
Set
KG
Reps
1
25
7
2
25
4
3
15
5
4
20
7
Preacher Curl (Machine)
115 reps1
28 reps2
36 reps3
Biceps
Preacher Curl (Machine)
Biceps
Set
KG
Reps
1
10
15
2
15
8
3
15
6
