legday!
Body Heatmap
Target Muscles
Hip Abduction (Machine)
18 reps1
28 reps2
38 reps3
48 reps4
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
70
8
2
75
8
3
80
8
4
80
8
Lying Leg Curl (Machine)
18 reps1
28 reps2
38 reps3
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
16
8
2
16
8
3
20
8
Leg Extension (Machine)
18 reps1
28 reps2
38 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
30
8
2
25
8
3
25
8
Hip Thrust (Barbell)
18 reps1
28 reps2
38 reps3
48 reps4
GlutesHamstrings
Hip Thrust (Barbell)
GlutesHamstrings
Set
KG
Reps
1
30
8
2
40
8
3
45
8
4
45
8
Standing Calf Raise (Dumbbell)
115 reps1
215 reps2
315 reps3
420 reps4
Calves
Standing Calf Raise (Dumbbell)
Calves
Set
KG
Reps
1
-
15
2
-
15
3
-
15
4
-
20
Bulgarian Split Squat
116 reps1
216 reps2
316 reps3
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
6
16
2
6
16
3
6
16
Frog Pose
100:301
200:302
Adductors
Frog Pose
Adductors
Set
Time
1
-
2
-
