Monday - Legs & Shoulders
Body Heatmap
Target Muscles
Squat (Smith Machine)
18 reps1
27 reps2
36 reps3
45 reps4
QuadsGlutesHamstrings
Squat (Smith Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
53
8
2
53
7
3
53
6
4
53
5
Romanian Deadlift (Barbell)
110 reps1
29 reps2
38 reps3
HamstringsGlutesLower Back
Romanian Deadlift (Barbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
40
10
2
40
9
3
40
8
Leg Press (Machine)
112 reps1
211 reps2
310 reps3
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
68
12
2
68
11
3
68
10
Standing Calf Raise (Machine)
115 reps1
214 reps2
313 reps3
412 reps4
Calves
Standing Calf Raise (Machine)
Calves
Set
KG
Reps
1
10
15
2
10
14
3
10
13
4
10
12
Overhead Press (Barbell)
18 reps1
27 reps2
36 reps3
45 reps4
Front DeltsSide DeltsTriceps
Overhead Press (Barbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
20
8
2
20
7
3
20
6
4
20
5
Lateral Raise (Dumbbell)
110 reps1
29 reps2
38 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
5
10
2
5
9
3
5
8
Rear Delt Reverse Fly (Dumbbell)
110 reps1
29 reps2
38 reps3
Rear DeltsUpper Back
Rear Delt Reverse Fly (Dumbbell)
Rear DeltsUpper Back
Set
KG
Reps
1
5
10
2
5
9
3
5
8
