leg day
Body Heatmap
Target Muscles
Leg Extension (Machine)
110 reps1
210 reps2
310 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
42.5
10
2
45.5
10
3
45.5
10
Dumbbell Step Up
110 reps1
210 reps2
310 reps3
QuadsGlutes
Dumbbell Step Up
QuadsGlutes
Set
KG
Reps
1
47
10
2
54
10
3
68
10
Seated Leg Curl (Machine)
110 reps1
210 reps2
310 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
50.8
10
2
50.8
10
3
50.8
10
Romanian Deadlift (Dumbbell)
110 reps1
210 reps2
310 reps3
HamstringsGlutesLower Back
Romanian Deadlift (Dumbbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
20
10
2
20
10
3
20
10
Hip Thrust (Machine)
110 reps1
210 reps2
310 reps3
GlutesHamstrings
Hip Thrust (Machine)
GlutesHamstrings
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Sumo Squat (Dumbbell)
110 reps1
210 reps2
310 reps3
QuadsAdductorsGlutes
Sumo Squat (Dumbbell)
QuadsAdductorsGlutes
Set
KG
Reps
1
15
10
2
15
10
3
15
10
Leg Press (Machine)
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
75.8
10
2
75.8
10
3
75.8
10
