Gympal
Legday

Legday

Created by Max Rowberry
Max Rowberry
Leg Extension (Machine)

Leg Extension (Machine)

Sit with your back against the pad and extend your legs fully, then lower them slowly to keep tension on your quads.
Set
KG
Range
1
2
3
Leg Press (Machine)

Leg Press (Machine)

Feet lower on the platform emphasize quads, higher targets glutes and hamstrings. Narrow stance hits outer quads, wide stance hits inner quads.
Set
KG
Range
RPE
1
2
3
4
5
Standing Leg Curls

Standing Leg Curls

Keep your hips down and curl your legs toward your glutes, then lower them slowly to maintain tension on your hamstrings.
Set
KG
Range
RPE
1
2
3
Seated Calf Raise

Seated Calf Raise

Toes pointed inward emphasizes outer calves, toes outward emphasizes inner calves.
Set
KG
Range
RPE
1
2
3
Romanian Deadlift (Barbell)

Romanian Deadlift (Barbell)

Set
KG
Reps
RPE
1
2
3