Leg + Day
Body Heatmap
Target Muscles
Landmine Squat and Press
110 reps1
210 reps2
310 reps3
QuadsFront DeltsTricepsGlutes
Landmine Squat and Press
QuadsFront DeltsTricepsGlutes
Set
KG
Reps
1
31.8
10
2
31.8
10
3
31.8
10
Squat (Barbell)
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Squat (Barbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
61.2
10
2
61.2
10
3
61.2
10
Single Leg Extensions
110 reps1
210 reps2
310 reps3
Quads
Single Leg Extensions
Quads
Set
KG
Reps
1
22.7
10
2
22.7
10
3
22.7
10
Deadlift (Barbell)
110 reps1
210 reps2
310 reps3
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Barbell)
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Reps
1
61.2
10
2
61.2
10
3
61.2
10
Rear Kick (Machine)
110 reps1
210 reps2
310 reps3
GlutesHamstrings
Rear Kick (Machine)
GlutesHamstrings
Set
KG
Reps
1
9.1
10
2
9.1
10
3
9.1
10
Shrug (Dumbbell)
110 reps1
210 reps2
310 reps3
Upper Traps
Shrug (Dumbbell)
Upper Traps
Set
KG
Reps
1
31.8
10
2
31.8
10
3
31.8
10
Lat Pulldown (Cable)
110 reps1
210 reps2
310 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
31.8
10
2
31.8
10
3
31.8
10
Seated Cable Row - V Grip (Cable)
110 reps1
210 reps2
310 reps3
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
1
31.8
10
2
31.8
10
3
31.8
10
T Bar Row
115 reps1
215 reps2
315 reps3
Upper BackLats
T Bar Row
Upper BackLats
Set
KG
Reps
1
36.3
15
2
36.3
15
3
36.3
15
Decline Crunch
120 reps1
220 reps2
320 reps3
Abs
Decline Crunch
Abs
Set
Reps
1
20
2
20
3
20
Landmine 180
120 reps1
220 reps2
320 reps3
ObliquesAbsSide Delts
Landmine 180
ObliquesAbsSide Delts
Set
KG
Reps
1
31.8
20
2
31.8
20
3
31.8
20
Standing Calf Raise (Dumbbell)
120 reps1
220 reps2
320 reps3
Calves
Standing Calf Raise (Dumbbell)
Calves
Set
KG
Reps
1
22.7
20
2
22.7
20
3
22.7
20
