Trening 2. Bein
Body Heatmap
Target Muscles
Heel Taps
120 reps1
220 reps2
320 reps3
AbsObliques
Heel Taps
AbsObliques
Set
Reps
1
20
2
20
3
20
Seated Leg Raise
120 reps1
220 reps2
320 reps3
Abs
Seated Leg Raise
Abs
Set
Reps
1
20
2
20
3
20
Russian Twist (Weighted)
120 reps1
220 reps2
320 reps3
ObliquesAbs
Russian Twist (Weighted)
ObliquesAbs
Set
KG
Reps
1
15
20
2
15
20
3
15
20
Sumo Squat
1 runde uten vekter. etter det 30 kg. 15 kg hver hånd
110 reps1
210 reps2
310 reps3
QuadsAdductorsGlutes
Sumo Squat
1 runde uten vekter. etter det 30 kg. 15 kg hver hånd
QuadsAdductorsGlutes
Set
Reps
1
10
2
10
3
10
Standing Calf Raise (Dumbbell)
22.5 x 2
110 reps1
210 reps2
350 reps3
Calves
Standing Calf Raise (Dumbbell)
22.5 x 2
Calves
Set
KG
Reps
1
40
10
2
45
10
3
45
50
Seated Calf Raise
115 reps1
215 reps2
315 reps3
415 reps4
Calves
Seated Calf Raise
Calves
Set
KG
Reps
1
40
15
2
40
15
3
40
15
4
40
15
Leg Extension (Machine)
112 reps1
212 reps2
312 reps3
412 reps4
512 reps5
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
54
12
2
54
12
3
54
12
4
54
12
5
54
12
Seated Leg Curl (Machine)
112 reps1
212 reps2
312 reps3
412 reps4
512 reps5
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
66
12
2
68
12
3
68
12
4
68
12
5
68
12
Leg Press Horizontal (Machine)
18 reps1
28 reps2
38 reps3
48 reps4
QuadsGlutesHamstrings
Leg Press Horizontal (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
100
8
2
110
8
3
110
8
4
120
8
Squat Row
18 reps1
28 reps2
38 reps3
QuadsUpper BackGlutesLats
Squat Row
QuadsUpper BackGlutesLats
Set
KG
Reps
1
68
8
2
77
8
3
59
8