leg
Body Heatmap
Target Muscles
Squat (Barbell)
115 reps1
214 reps2
312 reps3
QuadsGlutesHamstrings
Squat (Barbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
50
15
2
60
14
3
70
12
Leg Press (Machine)
115 reps1
212 reps2
38 reps3
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
120
15
2
160
12
3
180
8
Leg Extension (Machine)
115 reps1
212 reps2
310 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
30
15
2
35
12
3
35
10
Seated Leg Curl (Machine)
115 reps1
211 reps2
310 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
50
15
2
55
11
3
60
10
Hip Abduction (Machine)
112 reps1
215 reps2
312 reps3
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
40
12
2
40
15
3
45
12
Hip Adduction (Machine)
110 reps1
210 reps2
310 reps3
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Reps
1
25
10
2
25
10
3
25
10
Seated Calf Raise
112 reps1
215 reps2
315 reps3
Calves
Seated Calf Raise
Calves
Set
KG
Reps
1
40
12
2
40
15
3
40
15
Standing Leg Curls
120 reps1
220 reps2
320 reps3
Hamstrings
Standing Leg Curls
Hamstrings
Set
KG
Reps
1
20
20
2
30
20
3
30
20
Seated Leg Curl (Machine)
115 reps1
213 reps2
310 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
40
15
2
50
13
3
60
10
Calf Press (Machine)
115 reps1
215 reps2
315 reps3
Calves
Calf Press (Machine)
Calves
Set
KG
Reps
1
80
15
2
80
15
3
80
15
Lunge (Barbell)
120 reps1
215 reps2
315 reps3
QuadsGlutesHamstrings
Lunge (Barbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
30
20
2
50
15
3
50
15
Stair Machine (Floors)
10 reps1
QuadsGlutesCalves
Stair Machine (Floors)
QuadsGlutesCalves
Set
KG
Reps
1
-
-
Squat (Smith Machine)
115 reps1
212 reps2
310 reps3
QuadsGlutesHamstrings
Squat (Smith Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
30
15
2
50
12
3
60
10
