روز پا
Body Heatmap
Target Muscles
Leg Press (Machine)
19 repsW
29 reps2
39 reps3
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
W
5
9
2
5
9
3
5
9
Single Leg Extensions
19 reps1
29 reps2
39 reps3
Quads
Single Leg Extensions
Quads
Set
KG
Reps
1
5
9
2
5
9
3
5
9
Lying Leg Curl (Machine)
19 reps1
29 reps2
39 reps3
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
5
9
2
5
9
3
5
9
Hack Squat (Machine)
19 reps1
29 reps2
39 reps3
QuadsGlutes
Hack Squat (Machine)
QuadsGlutes
Set
KG
Reps
1
5
9
2
5
9
3
5
9
Standing Calf Raise (Smith)
17 reps1
27 reps2
37 reps3
Calves
Standing Calf Raise (Smith)
Calves
Set
KG
Reps
1
2
7
2
2
7
3
2
7
Lunge (Dumbbell)
116 reps1
216 reps2
316 reps3
QuadsGlutesHamstrings
Lunge (Dumbbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
2.5
16
2
2.5
16
3
2.5
16
