Gym Routine
Body Heatmap
Target Muscles
Hip Abduction (Machine)
110 reps1
210 reps2
310 reps3
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
75
10
2
80
10
3
85
10
Hip Adduction (Machine)
110 reps1
210 reps2
310 reps3
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Reps
1
50
10
2
50
10
3
55
10
Hip Thrust (Machine)
112 reps1
212 reps2
312 reps3
GlutesHamstrings
Hip Thrust (Machine)
GlutesHamstrings
Set
KG
Reps
1
50
12
2
65
12
3
75
12
Rear Kick (Machine)
110 reps1
210 reps2
310 reps3
GlutesHamstrings
Rear Kick (Machine)
GlutesHamstrings
Set
KG
Reps
1
55
10
2
60
10
3
65
10
Back Extension (Weighted Hyperextension)
112 reps1
212 reps2
312 reps3
Lower BackGlutesHamstrings
Back Extension (Weighted Hyperextension)
Lower BackGlutesHamstrings
Set
KG
Reps
1
8
12
2
10
12
3
12
12
Leg Extension (Machine)
110 reps1
210 reps2
310 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
45
10
2
55
10
3
60
10
Leg Press Horizontal (Machine)
112 reps1
212 reps2
312 reps3
QuadsGlutesHamstrings
Leg Press Horizontal (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
75
12
2
85
12
3
95
12
Bulgarian Split Squat
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
8
10
2
8
10
3
8
10
Hack Squat (Machine)
110 reps1
210 reps2
310 reps3
QuadsGlutes
Hack Squat (Machine)
QuadsGlutes
Set
KG
Reps
1
30
10
2
35
10
3
40
10
Goblet Squat
110 reps1
210 reps2
310 reps3
QuadsGlutes
Goblet Squat
QuadsGlutes
Set
KG
Reps
1
12
10
2
12
10
3
12
10
Single Leg Extensions
110 reps1
210 reps2
310 reps3
Quads
Single Leg Extensions
Quads
Set
KG
Reps
1
45
10
2
50
10
3
55
10
Sumo Squat (Dumbbell)
110 reps1
210 reps2
310 reps3
QuadsAdductorsGlutes
Sumo Squat (Dumbbell)
QuadsAdductorsGlutes
Set
KG
Reps
1
12
10
2
12
10
3
12
10
Walking Lunge (Dumbbell)
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Walking Lunge (Dumbbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
10
10
2
10
10
3
10
10
Glute Ham Raise
110 reps1
210 reps2
310 reps3
HamstringsGlutes
Glute Ham Raise
HamstringsGlutes
Set
Reps
1
10
2
10
3
10
Seated Leg Curl (Machine)
110 reps1
210 reps2
310 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
40
10
2
45
10
3
50
10
Lying Leg Curl (Machine)
110 reps1
210 reps2
310 reps3
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
25
10
2
25
10
3
30
10
Seated Calf Raise
110 reps1
210 reps2
310 reps3
Calves
Seated Calf Raise
Calves
Set
KG
Reps
1
25
10
2
30
10
3
32
10
Standing Calf Raise (Machine)
110 reps1
210 reps2
310 reps3
Calves
Standing Calf Raise (Machine)
Calves
Set
KG
Reps
1
15
10
2
25
10
3
30
10
Calf Press (Machine)
110 reps1
210 reps2
310 reps3
Calves
Calf Press (Machine)
Calves
Set
KG
Reps
1
20
10
2
25
10
3
30
10
Calf Extension (Machine)
110 reps1
210 reps2
310 reps3
Calves
Calf Extension (Machine)
Calves
Set
KG
Reps
1
15
10
2
20
10
3
25
10
