leg and abs day
Body Heatmap
Target Muscles
Decline Crunch (Weighted)
115 reps1
210 reps2
310 reps3
Abs
Decline Crunch (Weighted)
Abs
Set
+KG
Reps
1
15
15
2
20
10
3
20
10
Straight Leg Raise
115 reps1
212 reps2
312 reps3
Abs
Straight Leg Raise
Abs
Set
Reps
1
15
2
12
3
12
Hanging Leg Raise
112 reps1
210 reps2
310 reps3
Abs
Hanging Leg Raise
Abs
Set
Reps
1
12
2
10
3
10
Leg Extension (Machine)
112 reps1
26 reps2
34 reps3
44 reps4
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
30
12
2
50
6
3
60
4
4
60
4
Leg Press (Machine)
112 reps1
29 reps2
38 reps3
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
100
12
2
110
9
3
130
8
Squat (Barbell)
112 reps1
28 reps2
34 reps3
QuadsGlutesHamstrings
Squat (Barbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
10
12
2
25
8
3
30
4
Lying Leg Curl (Machine)
116 reps1
210 reps2
36 reps3
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
25
16
2
40
10
3
50
6
Seated Calf Raise
112 reps1
215 reps2
322 reps3
Calves
Seated Calf Raise
Calves
Set
KG
Reps
1
100
12
2
100
15
3
100
22
Standing Calf Raise (Dumbbell)
115 reps1
210 reps2
310 reps3
410 reps4
Calves
Standing Calf Raise (Dumbbell)
Calves
Set
KG
Reps
1
12.5
15
2
20
10
3
20
10
4
20
10
