thursday
Body Heatmap
Target Muscles
Leg Extension (Machine)
kind of a warmup
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
610 reps6
Quads
Leg Extension (Machine)
kind of a warmup
Quads
Set
KG
Reps
1
45.4
10
2
45.4
10
3
45.4
10
4
45.4
10
5
45.4
10
6
45.4
10
Squat (Barbell)
hard af
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
610 reps6
QuadsGlutesHamstrings
Squat (Barbell)
hard af
QuadsGlutesHamstrings
Set
KG
Reps
1
22.7
10
2
22.7
10
3
22.7
10
4
22.7
10
5
22.7
10
6
22.7
10
Leg Press Horizontal (Machine)
rest after squats
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
610 reps6
QuadsGlutesHamstrings
Leg Press Horizontal (Machine)
rest after squats
QuadsGlutesHamstrings
Set
KG
Reps
1
45.4
10
2
45.4
10
3
45.4
10
4
45.4
10
5
45.4
10
6
45.4
10
Seated Leg Curl (Machine)
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
610 reps6
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
49.9
10
2
49.9
10
3
49.9
10
4
49.9
10
5
49.9
10
6
49.9
10
