legs no machine
Body Heatmap
Target Muscles
Romanian Deadlift (Dumbbell)
110 reps1
210 reps2
310 reps3
HamstringsGlutesLower Back
Romanian Deadlift (Dumbbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
6
10
2
6
10
3
6
10
Curtsy Lunge (Dumbbell)
110 reps1
210 reps2
310 reps3
QuadsGlutesAdductors
Curtsy Lunge (Dumbbell)
QuadsGlutesAdductors
Set
KG
Reps
1
2
10
2
5
10
3
5
10
Glute Bridge
110 reps1
210 reps2
310 reps3
GlutesHamstrings
Glute Bridge
GlutesHamstrings
Set
Reps
1
10
2
10
3
10
Single Leg Romanian Deadlift (Dumbbell)
110 reps1
210 reps2
310 reps3
HamstringsGlutesLower Back
Single Leg Romanian Deadlift (Dumbbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
6
10
2
6
10
3
6
10
Dumbbell Step Up
1-1
QuadsGlutes
Dumbbell Step Up
QuadsGlutes
Set
KG
Reps
1
-
-
Fire Hydrants
110 reps1
210 reps2
310 reps3
GlutesAbductors
Fire Hydrants
GlutesAbductors
Set
Reps
1
10
2
10
3
10
Glute Kickback on Floor
110 reps1
210 reps2
310 reps3
GlutesHamstrings
Glute Kickback on Floor
GlutesHamstrings
Set
Reps
1
10
2
10
3
10
Goblet Squat
110 reps1
210 reps2
310 reps3
QuadsGlutes
Goblet Squat
QuadsGlutes
Set
KG
Reps
1
6
10
2
6
10
3
6
10
