legs + shoulders
Body Heatmap
Target Muscles
Hip Abduction (Machine)
112 reps1
212 reps2
312 reps3
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
23
12
2
27
12
3
32
12
Lateral Raise (Dumbbell)
1-1
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
-
-
Rear Lateral Raise
1-1
Rear Delts
Rear Lateral Raise
Rear Delts
Set
KG
Reps
1
-
-
Single Arm Lateral Raise (Cable)
1-1
Side Delts
Single Arm Lateral Raise (Cable)
Side Delts
Set
KG
Reps
1
-
-
Lateral Raise (Machine)
1-1
Side Delts
Lateral Raise (Machine)
Side Delts
Set
KG
Reps
1
-
-
Hack Squat (Machine)
112 reps1
212 reps2
38 reps3
QuadsGlutes
Hack Squat (Machine)
QuadsGlutes
Set
KG
Reps
1
56
12
2
66
12
3
76
8
Leg Press (Machine)
112 reps1
212 reps2
38 reps3
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
75
12
2
95
12
3
105
8
Seated Leg Curl (Machine)
112 reps1
28 reps2
36 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
41
12
2
50
8
3
55
6
