Thursday
Body Heatmap
Target Muscles
Hip Thrust
110 reps1
210 reps2
310 reps3
410 reps4
GlutesHamstrings
Hip Thrust
GlutesHamstrings
Set
Reps
1
10
2
10
3
10
4
10
Leg Press (Machine)
112 reps1
212 reps2
312 reps3
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Goblet Squat
110 reps1
210 reps2
310 reps3
QuadsGlutes
Goblet Squat
QuadsGlutes
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Bulgarian Split Squat
110 reps1
210 reps2
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
-
10
2
-
10
Hip Abduction (Machine)
115 reps1
215 reps2
315 reps3
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
-
15
2
-
15
3
-
15
