Legs + Core
Body Heatmap
Target Muscles
Goblet Squat
110 reps1
210 reps2
310 reps3
QuadsGlutes
Goblet Squat
QuadsGlutes
Set
KG
Reps
1
5
10
2
5
10
3
5
10
Lunge (Dumbbell)
110 reps1
210 reps2
QuadsGlutesHamstrings
Lunge (Dumbbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
5
10
2
5
10
Leg Extension (Machine)
135 kgF
235 kgF
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
F
35
-
F
35
-
Standing Calf Raise (Dumbbell)
115 reps1
215 reps2
315 reps3
Calves
Standing Calf Raise (Dumbbell)
Calves
Set
KG
Reps
1
5
15
2
5
15
3
5
15
Knee Raise Parallel Bars
110 reps1
210 reps2
310 reps3
Abs
Knee Raise Parallel Bars
Abs
Set
Reps
1
10
2
10
3
10
Plank
1::F
Abs
Plank
Abs
Set
Time
F
-
