legs
Body Heatmap
Target Muscles
Leg Extension (Machine)
112 reps1
212 reps2
310 reps3
44 reps4
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
32
12
2
52
12
3
72
10
4
96
4
Leg Press (Machine)
112 reps1
212 reps2
312 reps3
48 reps4
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
100
12
2
200
12
3
250
12
4
300
8
Squat (Barbell)
1-1
2-2
3-3
4-4
QuadsGlutesHamstrings
Squat (Barbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
-
-
2
-
-
3
-
-
4
-
-
Squat (Smith Machine)
1-1
2-2
3-3
4-4
QuadsGlutesHamstrings
Squat (Smith Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
-
-
2
-
-
3
-
-
4
-
-
Lying Leg Curl (Machine)
112 reps1
212 reps2
312 reps3
41 reps4
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
32
12
2
52
12
3
72
12
4
92
1
Back Extension (Weighted Hyperextension)
1-1
2-2
3-3
4-4
Lower BackGlutesHamstrings
Back Extension (Weighted Hyperextension)
Lower BackGlutesHamstrings
Set
KG
Reps
1
-
-
2
-
-
3
-
-
4
-
-
Single Leg Standing Calf Raise (Machine)
1-1
2-2
3-3
4-4
Calves
Single Leg Standing Calf Raise (Machine)
Calves
Set
KG
Reps
1
-
-
2
-
-
3
-
-
4
-
-
Calf Press (Machine)
125 reps1
225 reps2
325 reps3
425 reps4
Calves
Calf Press (Machine)
Calves
Set
KG
Reps
1
100
25
2
100
25
3
100
25
4
100
25
Hip Adduction (Machine)
1-1
2-2
3-3
4-4
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Reps
1
-
-
2
-
-
3
-
-
4
-
-
