Fremside Lår
Body Heatmap
Target Muscles
Leg Extension (Machine)
110 reps1
210 reps2
38 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
45
10
2
50
10
3
60
8
Leg Press (Machine)
118 reps1
218 reps2
318 reps3
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
-
18
2
-
18
3
-
18
Goblet Squat
112 reps1
212 reps2
320 reps3
QuadsGlutes
Goblet Squat
QuadsGlutes
Set
KG
Reps
1
24
12
2
24
12
3
24
20
Hack Squat (Machine)
110 reps1
210 reps2
312 reps3
412 reps4
QuadsGlutes
Hack Squat (Machine)
QuadsGlutes
Set
KG
Reps
1
50
10
2
50
10
3
40
12
4
40
12
Treadmill
112:001
QuadsHamstringsCalvesGlutes
Treadmill
QuadsHamstringsCalvesGlutes
Set
KM
Duration
1
-
-
Ab Wheel
18 reps1
210 reps2
AbsLats
Ab Wheel
AbsLats
Set
Reps
1
8
2
10
Russian Twist (Weighted)
120 reps1
ObliquesAbs
Russian Twist (Weighted)
ObliquesAbs
Set
KG
Reps
1
10
20
Bulgarian Split Squat
18 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
-
8
2
-
10
3
-
10
