Leg day+ Abs
Body Heatmap
Target Muscles
Standing Calf Raise
120 reps1
220 reps2
320 reps3
Calves
Standing Calf Raise
Calves
Set
Reps
1
20
2
20
3
20
Leg Extension (Machine)
110 reps1
210 reps2
325 kgF
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
25
10
2
25
10
F
25
-
Seated Leg Curl (Machine)
110 reps1
210 reps2
310 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
25
10
2
25
10
3
25
10
Decline Crunch (Weighted)
110 reps1
210 reps2
310 reps3
Abs
Decline Crunch (Weighted)
Abs
Set
+KG
Reps
1
8
10
2
8
10
3
8
10
Single Leg Extensions
110 reps1
210 reps2
315 kgF
Quads
Single Leg Extensions
Quads
Set
KG
Reps
1
15
10
2
15
10
F
15
-