leg day
Body Heatmap
Target Muscles
Squat (Smith Machine)
112 reps1
212 reps2
312 reps3
QuadsGlutesHamstrings
Squat (Smith Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
40
12
2
40
12
3
40
12
Leg Press (Machine)
112 reps1
212 reps2
312 reps3
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
160
12
2
160
12
3
160
12
Leg Extension (Machine)
112 reps1
212 reps2
312 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
72
12
2
72
12
3
72
12
Lying Leg Curl (Machine)
112 reps1
212 reps2
312 reps3
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
27
12
2
27
12
3
27
12
Romanian Deadlift (Barbell)
112 reps1
212 reps2
312 reps3
HamstringsGlutesLower Back
Romanian Deadlift (Barbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
30
12
2
30
12
3
30
12
