Legs
Body Heatmap
Target Muscles
Leg Press (Machine)
120 reps1
216 reps2
312 reps3
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
150
20
2
200
16
3
250
12
Calf Press (Machine)
130 reps1
226 reps2
310 reps3
Calves
Calf Press (Machine)
Calves
Set
KG
Reps
1
150
30
2
200
26
3
250
10
Hip Abduction (Machine)
126 reps1
224 reps2
318 reps3
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
45
26
2
52
24
3
59
18
Standing Calf Raise
150 reps1
250 reps2
350 reps3
450 reps4
550 reps5
650 reps6
Calves
Standing Calf Raise
Calves
Set
Reps
1
50
2
50
3
50
4
50
5
50
6
50
Hip Adduction (Machine)
126 reps1
222 reps2
316 reps3
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Reps
1
45
26
2
52
22
3
59
16
Lying Leg Curl (Machine)
116 reps1
212 reps2
36 reps3
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
36
16
2
41
12
3
45
6
Hanging Leg Raise
120 reps1
220 reps2
320 reps3
Abs
Hanging Leg Raise
Abs
Set
Reps
1
20
2
20
3
20
Kettlebell Around the World
160 reps1
260 reps2
3-3
Side DeltsAbs
Kettlebell Around the World
Side DeltsAbs
Set
KG
Reps
1
14
60
2
14
60
3
-
-
Side Bend (Dumbbell)
114 reps1
212 reps2
3-3
Obliques
Side Bend (Dumbbell)
Obliques
Set
KG
Reps
1
20
14
2
20
12
3
-
-
Single Leg Extensions
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
610 reps6
Quads
Single Leg Extensions
Quads
Set
KG
Reps
1
18
10
2
18
10
3
18
10
4
18
10
5
18
10
6
18
10
