Legs
Body Heatmap
Target Muscles
Leg Extension (Machine)
112 reps1
212 reps2
312 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
15
12
2
15
12
3
15
12
Seated Leg Curl (Machine)
112 reps1
212 reps2
312 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
25
12
2
25
12
3
25
12
Hip Abduction (Machine)
115 reps1
215 reps2
312 reps3
412 reps4
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
23
15
2
23
15
3
27
12
4
23
12
Hip Adduction (Machine)
115 reps1
215 reps2
315 reps3
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Reps
1
18
15
2
18
15
3
18
15
Cable Kneeling One Arm Lat Pulldown
1-1
LatsUpper Back
Cable Kneeling One Arm Lat Pulldown
LatsUpper Back
Set
KG
Reps
1
-
-
Kettlebell Goblet Squat
112 reps1
212 reps2
312 reps3
QuadsGlutes
Kettlebell Goblet Squat
QuadsGlutes
Set
KG
Reps
1
6
12
2
6
12
3
6
12
Seated Calf Raise
112 reps1
212 reps2
312 reps3
Calves
Seated Calf Raise
Calves
Set
KG
Reps
1
7.5
12
2
7.5
12
3
7.5
12
Seated Cable Row - V Grip (Cable)
1-1
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
1
-
-
Bird Dog
110 reps1
210 reps2
310 reps3
AbsGlutesLower Back
Bird Dog
AbsGlutesLower Back
Set
Reps
1
10
2
10
3
10
