Gympal
Legday

Legday

Created by Richard Barrie
Richard Barrie
Leg Extension (Machine)

Leg Extension (Machine)

Sit with your back against the pad and extend your legs fully, then lower them slowly to keep tension on your quads.
Set
KG
Range
RPE
1
2
3
4
Leg Press (Machine)

Leg Press (Machine)

Feet lower on the platform emphasize quads, higher targets glutes and hamstrings. Narrow stance hits outer quads, wide stance hits inner quads.
Set
KG
Range
RPE
1
2
3
4
5
Romanian Deadlift (Barbell)

Romanian Deadlift (Barbell)

Keep your hips down and curl your legs toward your glutes, then lower them slowly to maintain tension on your hamstrings.
Set
KG
Range
RPE
1
2
3
Standing Calf Raise (Dumbbell)

Standing Calf Raise (Dumbbell)

Toes pointed inward emphasizes outer calves, toes outward emphasizes inner calves.
Set
KG
Range
RPE
1
2
3
Bulgarian Split Squat

Bulgarian Split Squat

Set
KG
Reps
RPE
1
2
3