Leg/Abs/Glutes Monday
Body Heatmap
Target Muscles
Squat (Machine)
14 reps1
24 reps2
34 reps3
QuadsGlutesHamstrings
Squat (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
48
4
2
48
4
3
48
4
Seated Leg Curl (Machine)
112 reps1
212 reps2
312 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
31.8
12
2
31.8
12
3
31.8
12
Leg Extension (Machine)
112 reps1
212 reps2
312 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
36.3
12
2
36.3
12
3
36.3
12
Seated Calf Raise
120 reps1
220 reps2
320 reps3
Calves
Seated Calf Raise
Calves
Set
KG
Reps
1
36.3
20
2
36.3
20
3
36.3
20
Crunch (Machine)
112 reps1
212 reps2
312 reps3
Abs
Crunch (Machine)
Abs
Set
KG
Reps
1
32
12
2
32
12
3
32
12
Knee Raise Parallel Bars
110 reps1
210 reps2
310 reps3
Abs
Knee Raise Parallel Bars
Abs
Set
Reps
1
10
2
10
3
10
Leg Press (Machine)
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
63.5
10
2
63.5
10
3
63.5
10
