Pull Day
Body Heatmap
Target Muscles
Seated Cable Row - V Grip (Cable)
18 reps1
28 reps2
38 reps3
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
1
82
8
2
82
8
3
75
8
Lat Pulldown (Cable)
110 reps1
26 reps2
38 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
75
10
2
75
6
3
75
8
Bicep Curl (Cable)
18 reps1
27 reps2
38 reps3
40 reps4
Biceps
Bicep Curl (Cable)
Biceps
Set
KG
Reps
1
55
8
2
55
7
3
50
8
4
-
-
Cable One Arm Biceps Curl
110 reps1
210 reps2
310 reps3
Biceps
Cable One Arm Biceps Curl
Biceps
Set
KG
Reps
1
15
10
2
15
10
3
15
10
Back Extension (Weighted Hyperextension)
110 reps1
210 reps2
310 reps3
Lower BackGlutesHamstrings
Back Extension (Weighted Hyperextension)
Lower BackGlutesHamstrings
Set
KG
Reps
1
20
10
2
15
10
3
15
10
Shrug (Dumbbell)
18 reps1
28 reps2
38 reps3
Upper Traps
Shrug (Dumbbell)
Upper Traps
Set
KG
Reps
1
20
8
2
20
8
3
20
8
Over Bench Wrist Curl
110 reps1
210 reps2
310 reps3
Forearms
Over Bench Wrist Curl
Forearms
Set
KG
Reps
1
10
10
2
10
10
3
10
10
