Day 2 Back/Houlder/Hamstring
Body Heatmap
Target Muscles
Romanian Deadlift (Barbell)
115 reps1
29 reps2
HamstringsGlutesLower Back
Romanian Deadlift (Barbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
30
15
2
40
9
Incline Bench Press (Dumbbell)
112 reps1
26 reps2
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
30
12
2
40
6
Seated Cable Row - V Grip (Cable)
112 reps1
210 reps2
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
1
58.5
12
2
58.5
10
Bulgarian Split Squat
110 reps1
210 reps2
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
20
10
2
20
10
Shoulder Press (Dumbbell)
110 reps1
29 reps2
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
22.5
10
2
22.5
9
Cable Leaning Lateral Raise
115 reps1
212 reps2
Side Delts
Cable Leaning Lateral Raise
Side Delts
Set
KG
Reps
1
12.5
15
2
12.5
12
Hammer Curl (Cable)
112 reps1
210 reps2
BicepsForearms
Hammer Curl (Cable)
BicepsForearms
Set
KG
Reps
1
15
12
2
15
10
Overhead Triceps Extension (Cable)
112 reps1
212 reps2
Triceps
Overhead Triceps Extension (Cable)
Triceps
Set
KG
Reps
1
22.5
12
2
22.5
12
Seated Calf Raise
113 reps1
212 reps2
Calves
Seated Calf Raise
Calves
Set
KG
Reps
1
30
13
2
30
12
Hanging Knee Raise
115 reps1
215 reps2
Abs
Hanging Knee Raise
Abs
Set
Reps
1
15
2
15
Reverse Fly Single Arm (Cable)
112 reps1
210 reps2
Rear DeltsUpper Back
Reverse Fly Single Arm (Cable)
Rear DeltsUpper Back
Set
KG
Reps
1
7.5
12
2
7.5
10
Leg Extension (Machine)
112 reps1
212 reps2
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
60
12
2
70
12
