TUESDAY (legs)
Body Heatmap
Target Muscles
Leg Extension (Machine)
18 reps1
28 reps2
38 reps3
48 reps4
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
45
8
2
45
8
3
45
8
4
45
8
Leg Press Horizontal (Machine)
18 reps1
28 reps2
38 reps3
48 reps4
QuadsGlutesHamstrings
Leg Press Horizontal (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
160
8
2
160
8
3
160
8
4
160
8
Squat (Dumbbell)
1-1
QuadsGlutesHamstrings
Squat (Dumbbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
-
-
Goblet Squat
18 reps1
28 reps2
38 reps3
48 reps4
QuadsGlutes
Goblet Squat
QuadsGlutes
Set
KG
Reps
1
12
8
2
12
8
3
12
8
4
12
8
Seated Leg Curl (Machine)
18 reps1
28 reps2
38 reps3
48 reps4
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
40
8
2
40
8
3
40
8
4
40
8
Straight Leg Raise
115 reps1
215 reps2
315 reps3
415 reps4
Abs
Straight Leg Raise
Abs
Set
Reps
1
15
2
15
3
15
4
15
Decline Crunch (Weighted)
18 reps1
28 reps2
38 reps3
48 reps4
Abs
Decline Crunch (Weighted)
Abs
Set
+KG
Reps
1
7
8
2
7
8
3
7
8
4
7
8
