Legs A
Body Heatmap
Target Muscles
Cycling
103:001
QuadsHamstringsCalves
Cycling
QuadsHamstringsCalves
Set
Time
1
-
Leg Extension (Machine)
6 per bein x 4, nummer 4, starte med venstre
112 repsW
212 reps2
312 reps3
412 reps4
512 reps5
Quads
Leg Extension (Machine)
6 per bein x 4, nummer 4, starte med venstre
Quads
Set
KG
Reps
W
10
12
2
30
12
3
30
12
4
30
12
5
30
12
Hip Abduction (Machine)
112 repsW
212 reps2
312 reps3
412 reps4
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
W
20
12
2
60
12
3
60
12
4
60
12
Hip Adduction (Machine)
ekstra pinne på 20kg
112 repsW
28 repsW
312 reps3
412 reps4
Adductors
Hip Adduction (Machine)
ekstra pinne på 20kg
Adductors
Set
KG
Reps
W
20
12
W
60
8
3
120
12
4
120
12
Squat (Smith Machine)
øke 5kg (❌
16 repsW
26 reps2
36 reps3
46 reps4
QuadsGlutesHamstrings
Squat (Smith Machine)
øke 5kg (❌
QuadsGlutesHamstrings
Set
KG
Reps
W
20
6
2
80
6
3
80
6
4
80
6
Lying Leg Curl (Machine)
Nummer 3, øke 5kg (❌), 6 vamlige og 6 halve
115 repsW
212 reps2
312 reps3
412 reps4
520 repsD
HamstringsCalves
Lying Leg Curl (Machine)
Nummer 3, øke 5kg (❌), 6 vamlige og 6 halve
HamstringsCalves
Set
KG
Reps
W
10
15
2
50
12
3
50
12
4
50
12
D
25
20
Leg Press Horizontal (Machine)
øke 10kg (✅)
110 reps1
210 reps2
310 reps3
410 reps4
QuadsGlutesHamstrings
Leg Press Horizontal (Machine)
øke 10kg (✅)
QuadsGlutesHamstrings
Set
KG
Reps
1
100
10
2
100
10
3
100
10
4
100
10
Calf Extension (Machine)
øke 10kg (✅)
18 repsW
28 reps2
38 reps3
48 reps4
520 repsD
Calves
Calf Extension (Machine)
øke 10kg (✅)
Calves
Set
KG
Reps
W
40
8
2
120
8
3
120
8
4
120
8
D
60
20
Reverse Curl
Øke 5kg (✅)
18 repsW
212 reps2
312 reps3
412 reps4
ForearmsBiceps
Reverse Curl
Øke 5kg (✅)
ForearmsBiceps
Set
KG
Reps
W
10
8
2
30
12
3
30
12
4
30
12
Over Bench Wrist Curl
1 sett= forearm curl 10 x 15 så barbell x 15 null vekt så 6kg dumbell x 12 per
115 reps1
215 reps2
315 reps3
Forearms
Over Bench Wrist Curl
1 sett= forearm curl 10 x 15 så barbell x 15 null vekt så 6kg dumbell x 12 per
Forearms
Set
KG
Reps
1
10
15
2
10
15
3
10
15
