Leg day 1
Body Heatmap
Target Muscles
Leg Extension (Machine)
110 reps1
210 reps2
310 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
86
10
2
88
10
3
95
10
Hack Squat (Machine)
smith quad focus
112 reps1
212 reps2
QuadsGlutes
Hack Squat (Machine)
smith quad focus
QuadsGlutes
Set
KG
Reps
1
55
12
2
65
12
Bulgarian Split Squat
smith machine
112 reps1
212 reps2
QuadsGlutesHamstrings
Bulgarian Split Squat
smith machine
QuadsGlutesHamstrings
Set
KG
Reps
1
35
12
2
35
12
Seated Leg Curl (Machine)
112 reps1
212 reps2
315 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
47.5
12
2
47.5
12
3
50
15
Seated Calf Raise
112 reps1
215 reps2
312 reps3
Calves
Seated Calf Raise
Calves
Set
KG
Reps
1
55
12
2
55
15
3
55
12
