Gympal
Legday

Legday

Created by Amir Samir
Amir Samir
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
1
2
3
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
1
2
3
4
5
Seated Calf Raise

Seated Calf Raise

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