Leg Day 2
Body Heatmap
Target Muscles
Hip Thrust (Machine)
110 reps1
28 reps2
310 reps3
GlutesHamstrings
Hip Thrust (Machine)
GlutesHamstrings
Set
KG
Reps
1
130
10
2
150
8
3
130
10
Back Extension (Weighted Hyperextension)
112 reps1
212 reps2
312 reps3
Lower BackGlutesHamstrings
Back Extension (Weighted Hyperextension)
Lower BackGlutesHamstrings
Set
KG
Reps
1
20
12
2
20
12
3
20
12
Single Leg Press (Machine)
112 reps1
212 reps2
QuadsGlutes
Single Leg Press (Machine)
QuadsGlutes
Set
KG
Reps
1
40
12
2
40
12
Cable hip abduction
110 reps1
210 reps2
310 reps3
AbductorsGlutes
Cable hip abduction
AbductorsGlutes
Set
KG
Reps
1
15
10
2
15
10
3
15
10
Seated Calf Raise
115 reps1
215 reps2
Calves
Seated Calf Raise
Calves
Set
KG
Reps
1
55
15
2
55
15
