Lower
Body Heatmap
Target Muscles
Leg Press (Machine)
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
110
10
2
110
10
3
120
10
Squat (Barbell)
110 reps1
210 reps2
38 reps3
48 reps4
560 kg5
QuadsGlutesHamstrings
Squat (Barbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
40
10
2
50
10
3
60
8
4
60
8
5
60
-
Leg Extension (Machine)
112 reps1
212 reps2
312 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
32.5
12
2
32.5
12
3
32.5
12
Seated Leg Curl (Machine)
112 reps1
212 reps2
312 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
32.5
12
2
32.5
12
3
32.5
12
Hip Abduction (Machine)
supersett 12rep med ryggen bak 50kg
115 reps1
215 reps2
315 reps3
AbductorsGlutes
Hip Abduction (Machine)
supersett 12rep med ryggen bak 50kg
AbductorsGlutes
Set
KG
Reps
1
80
15
2
80
15
3
80
15
