leg day (quads, hammies & calfs)
Body Heatmap
Target Muscles
Seated Leg Curl (Machine)
18 repsW
28 reps2
38 reps3
48 reps4
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
W
40
8
2
40
8
3
45
8
4
50
8
Leg Press (Machine)
18 repsW
28 reps2
38 reps3
48 reps4
58 reps5
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
W
45.5
8
2
95.5
8
3
145.5
8
4
170
8
5
195.5
8
Sumo Squat (Dumbbell)
18 reps1
28 reps2
38 reps3
48 reps4
QuadsAdductorsGlutes
Sumo Squat (Dumbbell)
QuadsAdductorsGlutes
Set
KG
Reps
1
16
8
2
16
8
3
20
8
4
20
8
Calf Press (Machine)
18 repsW
28 reps2
38 reps3
48 reps4
Calves
Calf Press (Machine)
Calves
Set
KG
Reps
W
145.5
8
2
195.5
8
3
245.5
8
4
295.5
8
Leg Extension (Machine)
18 reps1
28 reps2
38 reps3
48 reps4
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
40
8
2
40
8
3
45
8
4
50
8
