leg day
Body Heatmap
Target Muscles
Leg Extension (Machine)
110 reps1
210 reps2
310 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
95
10
2
95
10
3
95
10
Chest Fly (Machine)
110 reps1
210 reps2
38 reps3
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
1
40
10
2
40
10
3
40
8
Seated Leg Curl (Machine)
112 reps1
211 reps2
313 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
62.5
12
2
62.5
11
3
62.5
13
Hip Abduction (Machine)
120 reps1
215 reps2
315 reps3
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
49
20
2
63
15
3
63
15
Hip Adduction (Machine)
18 reps1
210 reps2
310 reps3
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Reps
1
42
8
2
42
10
3
42
10
Calf Extension (Machine)
120 reps1
220 reps2
312 reps3
Calves
Calf Extension (Machine)
Calves
Set
KG
Reps
1
35
20
2
52.5
20
3
67.5
12
Single Leg Press (Machine)
110 reps1
27 reps2
30 reps3
QuadsGlutes
Single Leg Press (Machine)
QuadsGlutes
Set
KG
Reps
1
152.5
10
2
152.5
7
3
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