legday
Body Heatmap
Target Muscles
Seated Calf Raise
115 reps1
212 reps2
310 reps3
Calves
Seated Calf Raise
Calves
Set
KG
Reps
1
40
15
2
50
12
3
50
10
Lying Leg Curl (Machine)
112 reps1
28 reps2
38 reps3
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
50
12
2
55
8
3
50
8
Leg Press (Machine)
4s down and up, knees touch chest
18 reps1
28 reps2
38 reps3
QuadsGlutesHamstrings
Leg Press (Machine)
4s down and up, knees touch chest
QuadsGlutesHamstrings
Set
KG
Reps
1
150
8
2
200
8
3
200
8
Leg Extension (Machine)
112-20 repsW
210-12 reps2
312-16 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Range
W
65
-
2
90
-
3
100
-
Leg Extension (Machine)
hack lift warmup
115 repsW
210 repsW
Quads
Leg Extension (Machine)
hack lift warmup
Quads
Set
KG
Reps
W
45
15
W
40
10
Hack Lift
110 reps1
28 reps2
310 reps3
QuadsGlutesHamstrings
Hack Lift
QuadsGlutesHamstrings
Set
KG
Reps
1
50
10
2
70
8
3
90
10
Hip Thrust (Machine)
112 reps1
28 reps2
38 reps3
GlutesHamstrings
Hip Thrust (Machine)
GlutesHamstrings
Set
KG
Reps
1
40
12
2
60
8
3
60
8
Cable Crunch
110 reps1
210 reps2
310 reps3
Abs
Cable Crunch
Abs
Set
KG
Reps
1
60
10
2
70
10
3
70
10
Hip Adduction (Machine)
110 reps1
29 reps2
36 reps3
40 reps4
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Reps
1
60
10
2
65
9
3
65
6
4
-
-
Hip Abduction (Machine)
110 reps1
210 reps2
38 reps3
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
60
10
2
50
10
3
60
8
