Leg - Butt & Quads ver.
Body Heatmap
Target Muscles
Squat (Barbell)
16 reps1
27 reps2
38 reps3
48 reps4
QuadsGlutesHamstrings
Squat (Barbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
-
6
2
-
7
3
-
8
4
-
8
Single Leg Hip Thrust (Dumbbell)
16 reps1
28 reps2
38 reps3
GlutesHamstrings
Single Leg Hip Thrust (Dumbbell)
GlutesHamstrings
Set
KG
Reps
1
-
6
2
-
8
3
-
8
Walking Lunge (Dumbbell)
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Walking Lunge (Dumbbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Leg Extension (Machine)
110 reps1
212 reps2
312 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
-
10
2
-
12
3
-
12
Standing Calf Raise (Dumbbell)
115 reps1
215 reps2
315 reps3
415 reps4
Calves
Standing Calf Raise (Dumbbell)
Calves
Set
KG
Reps
1
-
15
2
-
15
3
-
15
4
-
15
