leg day
Body Heatmap
Target Muscles
Leg Extension (Machine)
18 reps1
28 reps2
38 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
11
8
2
11
8
3
11
8
Leg Press (Machine)
18 reps1
28 reps2
38 reps3
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
25
8
2
25
8
3
25
8
Hip Abduction (Machine)
115 reps1
215 reps2
315 reps3
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
18
15
2
18
15
3
18
15
Glute Kickback (Machine)
18 reps1
28 reps2
38 reps3
GlutesHamstrings
Glute Kickback (Machine)
GlutesHamstrings
Set
KG
Reps
1
9
8
2
9
8
3
9
8
Plank
100:301
200:302
300:303
Abs
Plank
Abs
Set
Time
1
-
2
-
3
-
