pull day
Body Heatmap
Target Muscles
Pull Up
machine wide grip 23kg
112 reps1
212 reps2
312 reps3
LatsUpper Back
Pull Up
machine wide grip 23kg
LatsUpper Back
Set
Reps
1
12
2
12
3
12
Preacher Curl (Barbell)
112 reps1
212 reps2
312 reps3
Biceps
Preacher Curl (Barbell)
Biceps
Set
KG
Reps
1
15
12
2
15
12
3
15
12
Seated Row (Machine)
112 reps1
212 reps2
312 reps3
Upper BackLats
Seated Row (Machine)
Upper BackLats
Set
KG
Reps
1
54.3
12
2
54.3
12
3
54.3
12
Lat Pulldown (Cable)
112 reps1
212 reps2
312 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
59
12
2
59
12
3
59
12
Dumbbell Row
12 each side
112 reps1
212 reps2
312 reps3
Upper BackLats
Dumbbell Row
12 each side
Upper BackLats
Set
KG
Reps
1
24
12
2
24
12
3
24
12
Hammer Curl (Dumbbell)
112 reps1
212 reps2
312 reps3
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
10
12
2
10
12
3
10
12
Iso-Lateral Row (Machine)
112 reps1
212 reps2
312 reps3
Upper BackLats
Iso-Lateral Row (Machine)
Upper BackLats
Set
KG
Reps
1
50
12
2
50
12
3
50
12
Back Extension (Hyperextension)
15kg
115 reps1
215 reps2
315 reps3
Lower BackGlutesHamstrings
Back Extension (Hyperextension)
15kg
Lower BackGlutesHamstrings
Set
Reps
1
15
2
15
3
15
Bicep Curl (Barbell)
112 reps1
212 reps2
312 reps3
Biceps
Bicep Curl (Barbell)
Biceps
Set
KG
Reps
1
20
12
2
20
12
3
20
12
