1: Monday- Leg day (Quad Focused)
Body Heatmap
Target Muscles
Squat (Bodyweight)
15kg first set weight added then 20kg
115 reps1
215 reps2
315 reps3
412 reps4
QuadsGlutesHamstrings
Squat (Bodyweight)
15kg first set weight added then 20kg
QuadsGlutesHamstrings
Set
Reps
1
15
2
15
3
15
4
12
Bulgarian Split Squat
110 reps1
210 reps2
310 reps3
410 reps4
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
10
10
2
10
10
3
10
10
4
10
10
Standing Calf Raise (Dumbbell)
115 reps1
215 reps2
315 reps3
415 reps4
Calves
Standing Calf Raise (Dumbbell)
Calves
Set
KG
Reps
1
15
15
2
15
15
3
15
15
4
15
15
Leg Extension (Machine)
using manual machine with 2x5kg weighs 31/8
110 reps1
29 reps2
39 reps3
47 reps4
Quads
Leg Extension (Machine)
using manual machine with 2x5kg weighs 31/8
Quads
Set
KG
Reps
1
39
10
2
45
9
3
45
9
4
45
7
Hip Abduction (Machine)
115 reps1
213 reps2
312 reps3
412 reps4
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
39
15
2
45
13
3
45
12
4
45
12
Hip Adduction (Machine)
started with 4 leg placement went to 5better on 25kg
115 reps1
215 reps2
314 reps3
415 reps4
Adductors
Hip Adduction (Machine)
started with 4 leg placement went to 5better on 25kg
Adductors
Set
KG
Reps
1
27.3
15
2
32
15
3
34.3
14
4
34.3
15
Treadmill
10 km · 06:001
QuadsHamstringsCalvesGlutes
Treadmill
QuadsHamstringsCalvesGlutes
Set
KM
Duration
1
-
-
Straight Leg Raise
160 reps1
Abs
Straight Leg Raise
Abs
Set
Reps
1
60