leg day
Body Heatmap
Target Muscles
Walking
103:001
QuadsGlutesCalvesHamstrings
Walking
QuadsGlutesCalvesHamstrings
Set
Time
1
-
Squat (Smith Machine)
16 reps1
26 reps2
36 reps3
43 reps4
55 reps5
QuadsGlutesHamstrings
Squat (Smith Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
40
6
2
50
6
3
60
6
4
70
3
5
40
5
Walking Lunge (Dumbbell)
120 reps1
220 reps2
320 reps3
415 reps4
QuadsGlutesHamstrings
Walking Lunge (Dumbbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
24
20
2
24
20
3
30
20
4
35
15
Romanian Deadlift (Barbell)
110 reps1
210 reps2
310 reps3
HamstringsGlutesLower Back
Romanian Deadlift (Barbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
40
10
2
40
10
3
40
10
Standing Calf Raise (Machine)
18 reps1
28 reps2
38 reps3
Calves
Standing Calf Raise (Machine)
Calves
Set
KG
Reps
1
40
8
2
40
8
3
60
8
Leg Extension (Machine)
tung maskin
16 reps1
26 reps2
36 repsD
Quads
Leg Extension (Machine)
tung maskin
Quads
Set
KG
Reps
1
35
6
2
40
6
D
50
6