legday
Body Heatmap
Target Muscles
Cycling
102:401
QuadsHamstringsCalves
Cycling
QuadsHamstringsCalves
Set
Time
1
-
Leg Press (Machine)
16-8 repsW
26-10 reps2
36-10 reps3
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Range
W
150
-
2
200
-
3
200
-
Hack Lift
115 repsW
28 reps2
QuadsGlutesHamstrings
Hack Lift
QuadsGlutesHamstrings
Set
KG
Reps
W
20
15
2
50
8
Leg Extension (Machine)
18-12 repsW
28-10 repsW
38-15 reps3
48-15 reps4
Quads
Leg Extension (Machine)
Quads
Set
KG
Range
W
50
-
W
75
-
3
85
-
4
85
-
Seated Leg Curl (Machine)
16-12 repsW
28-15 reps2
35-15 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Range
W
35
-
2
45
-
3
45
-
Hip Thrust (Machine)
16-12 reps1
26-12 reps2
36-12 reps3
GlutesHamstrings
Hip Thrust (Machine)
GlutesHamstrings
Set
KG
Range
1
50
-
2
60
-
3
60
-
Cable Crunch
110 reps1
210 reps2
310 reps3
Abs
Cable Crunch
Abs
Set
KG
Reps
1
60
10
2
65
10
3
70
10
Hip Adduction (Machine)
112 repsW
210 reps2
310 reps3
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Reps
W
50
12
2
55
10
3
55
10
Hip Abduction (Machine)
112 reps1
212 reps2
310 reps3
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
50
12
2
50
12
3
50
10
Seated Calf Raise
112-15 repsW
212-15 reps2
312-15 reps3
415-15 reps4
Calves
Seated Calf Raise
Calves
Set
KG
Range
W
40
-
2
50
-
3
60
-
4
60
-
