Legs
Body Heatmap
Target Muscles
Hip Abduction (Machine)
Sittende hip abduction på kondis (45 kg på stående maskin)
110 reps1
215 reps2
315 reps3
410 reps4
AbductorsGlutes
Hip Abduction (Machine)
Sittende hip abduction på kondis (45 kg på stående maskin)
AbductorsGlutes
Set
KG
Reps
RPE
1
43
10
8
2
50
15
9
3
50
15
9
4
57
10
9.5
Hip Thrust (Machine)
115 reps1
212 reps2
310 reps3
48 reps4
GlutesHamstrings
Hip Thrust (Machine)
GlutesHamstrings
Set
KG
Reps
1
50
15
2
70
12
3
80
10
4
90
8
Leg Press (Machine)
Rød leg press maskin kondis
110 reps1
210 reps2
38 reps3
QuadsGlutesHamstrings
Leg Press (Machine)
Rød leg press maskin kondis
QuadsGlutesHamstrings
Set
KG
Reps
RPE
1
70
10
8.5
2
70
10
9
3
70
8
10
Romanian Deadlift (Dumbbell)
110 reps1
210 reps2
310 reps3
HamstringsGlutesLower Back
Romanian Deadlift (Dumbbell)
HamstringsGlutesLower Back
Set
KG
Reps
RPE
1
45
10
8
2
45
10
9
3
45
10
9
Seated Leg Curl (Machine)
110 reps1
210 reps2
38 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
RPE
1
30
10
9
2
30
10
9
3
30
8
9
Leg Extension (Machine)
110 reps1
28 reps2
38 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
RPE
1
40
10
9.5
2
40
8
10
3
40
8
10
Glute Ham Raise
Med 10kg plate
110 reps1
210 reps2
310 reps3
HamstringsGlutes
Glute Ham Raise
Med 10kg plate
HamstringsGlutes
Set
Reps
RPE
1
10
8
2
10
9
3
10
9
