Gympal

Legday

Created by Peter Nielsen
Peter Nielsen
Leg Extension (Machine)

Leg Extension (Machine)

Sit with your back against the pad and extend your legs fully, then lower them slowly to keep tension on your quads.
Set
KG
Reps
1
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2
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0
3
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0
Leg Press (Machine)

Leg Press (Machine)

Feet lower on the platform emphasize quads, higher targets glutes and hamstrings. Narrow stance hits outer quads, wide stance hits inner quads.
Set
KG
Reps
1
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--
2
--
0
3
--
0
4
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0
5
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0
Lying Leg Curl (Machine)

Lying Leg Curl (Machine)

Keep your hips down and curl your legs toward your glutes, then lower them slowly to maintain tension on your hamstrings.
Set
KG
Reps
1
--
--
2
--
0
3
--
0
Seated Calf Raise

Seated Calf Raise

Toes pointed inward emphasizes outer calves, toes outward emphasizes inner calves.
Set
KG
Reps
1
--
--
2
--
0
3
--
0