Piernas
Body Heatmap
Target Muscles
Squat (Machine)
16-8 reps1
26-8 reps2
36-8 reps3
QuadsGlutesHamstrings
Squat (Machine)
QuadsGlutesHamstrings
Set
KG
Range
RPE
1
20
-
7
2
20
-
7
3
40
-
8.5
Leg Press Horizontal (Machine)
110-12 reps1
210-12 reps2
310-12 reps3
QuadsGlutesHamstrings
Leg Press Horizontal (Machine)
QuadsGlutesHamstrings
Set
KG
Range
RPE
1
100
-
9
2
80
-
8
3
90
-
9
Seated Leg Curl (Machine)
110-12 reps1
210-12 reps2
310-12 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Range
RPE
1
25
-
-
2
35
-
6
3
45
-
8
Leg Extension (Machine)
18-10 reps1
28-10 reps2
38-10 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Range
RPE
1
40
-
8
2
40
-
8.5
3
40
-
8
Standing Calf Raise (Machine)
115-20 reps1
215-20 reps2
315-20 reps3
Calves
Standing Calf Raise (Machine)
Calves
Set
KG
Range
RPE
1
50
-
6
2
50
-
8
3
30
-
7
Lying Leg Raise
110-15 reps1
210-15 reps2
310-15 reps3
Abs
Lying Leg Raise
Abs
Set
Range
RPE
1
-
7
2
-
7
3
-
9
