Legday
Body Heatmap
Target Muscles
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.
120 kg1
220 kg2
320 kg3
Quads
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.
Quads
Set
KG
Range
RPE
1
20
-
9
2
20
-
9
3
20
-
10
Leg Press (Machine)
Feet lower on the platform emphasize quads, higher targetsa är glutes and hamstrings. Narrow stance hits outer quads, wide stance hits inner quads.
190 kg1
290 kg2
390 kg3
QuadsGlutesHamstrings
Leg Press (Machine)
Feet lower on the platform emphasize quads, higher targetsa är glutes and hamstrings. Narrow stance hits outer quads, wide stance hits inner quads.
QuadsGlutesHamstrings
Set
KG
Range
RPE
1
90
-
9
2
90
-
9.5
3
90
-
9
Seated Calf Raise
Toes pointed inward emphasizes outer calves, toes outward emphasizes inner calves.
1100 kg1
2100 kg2
3100 kg3
Calves
Seated Calf Raise
Toes pointed inward emphasizes outer calves, toes outward emphasizes inner calves.
Calves
Set
KG
Range
RPE
1
100
-
8.5
2
100
-
9.5
3
100
-
-
