leg day
Body Heatmap
Target Muscles
Leg Press (Machine)
115 reps1
215 reps2
315 reps3
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
30
15
2
40
15
3
40
15
Romanian Deadlift (Barbell)
115 reps1
212 reps2
312 reps3
HamstringsGlutesLower Back
Romanian Deadlift (Barbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
10
15
2
15
12
3
15
12
Squat (Barbell)
110 reps1
210 reps2
38 reps3
QuadsGlutesHamstrings
Squat (Barbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
20
10
2
20
10
3
20
8
Lying Leg Curl (Machine)
110 reps1
28 reps2
38 reps3
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
18
10
2
23
8
3
23
8
Leg Extension (Machine)
110 reps1
26 reps2
36 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
11
10
2
18
6
3
18
6
Standing Calf Raise (Machine)
115 reps1
215 reps2
315 reps3
Calves
Standing Calf Raise (Machine)
Calves
Set
KG
Reps
1
5
15
2
7.5
15
3
10
15
