legs 2
Body Heatmap
Target Muscles
Stair Machine
10 km · 06:001
QuadsGlutesCalves
Stair Machine
QuadsGlutesCalves
Set
KM
Duration
1
-
-
Russian Twist (Weighted)
120 reps1
220 reps2
320 reps3
ObliquesAbs
Russian Twist (Weighted)
ObliquesAbs
Set
KG
Reps
1
11.3
20
2
11.3
20
3
11.3
20
Mountain Climber
120 reps1
220 reps2
320 reps3
Abs
Mountain Climber
Abs
Set
Reps
1
20
2
20
3
20
Decline Crunch (Weighted)
110 reps1
210 reps2
310 reps3
Abs
Decline Crunch (Weighted)
Abs
Set
+KG
Reps
1
-
10
2
-
10
3
-
10
Dumbbell Step Up
116 reps1
216 reps2
316 reps3
QuadsGlutes
Dumbbell Step Up
QuadsGlutes
Set
KG
Reps
1
9.1
16
2
9.1
16
3
9.1
16
Single Leg Romanian Deadlift (Dumbbell)
116 reps1
216 reps2
316 reps3
HamstringsGlutesLower Back
Single Leg Romanian Deadlift (Dumbbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
9.1
16
2
9.1
16
3
9.1
16
Goblet Squat
110 reps1
210 reps2
310 reps3
410 reps4
QuadsGlutes
Goblet Squat
QuadsGlutes
Set
KG
Reps
1
18.1
10
2
18.1
10
3
18.1
10
4
18.1
10
Seated Leg Curl (Machine)
18 reps1
28 reps2
38 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
31.8
8
2
36.3
8
3
36.3
8
Seated Calf Raise
112 reps1
212 reps2
312 reps3
Calves
Seated Calf Raise
Calves
Set
KG
Reps
1
22.7
12
2
22.7
12
3
22.7
12
