Legs
Body Heatmap
Target Muscles
Leg Extension (Machine)
Fuß L, Sitz hinten,5x 3s halten
110 repsW
212 reps2
310 reps3
Quads
Leg Extension (Machine)
Fuß L, Sitz hinten,5x 3s halten
Quads
Set
KG
Reps
W
35
10
2
60
12
3
60
10
Deadlift (Barbell)
Kreuzgriff, Schulterbreit, neutrale Wirbelsäule
110 repsW
210 reps2
39 reps3
47 reps4
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Barbell)
Kreuzgriff, Schulterbreit, neutrale Wirbelsäule
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Reps
W
40
10
2
50
10
3
80
9
4
80
7
Seated Leg Curl (Machine)
Fuß L, Bein -1, Rücken 4, langsam negativ
19 reps1
27 reps2
HamstringsCalves
Seated Leg Curl (Machine)
Fuß L, Bein -1, Rücken 4, langsam negativ
HamstringsCalves
Set
KG
Reps
1
50
9
2
50
7
Calf Extension (Machine)
Rücken 4
110 repsW
212 reps2
39 reps3
Calves
Calf Extension (Machine)
Rücken 4
Calves
Set
KG
Reps
W
40
10
2
65
12
3
62.5
9
Leg Press (Machine)
110 reps1
24 reps2
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
80
10
2
102.5
4
Crunch (Machine)
Sitz fast unten, einrollen, 3s negative
16 repsW
28 reps2
35 reps3
Abs
Crunch (Machine)
Sitz fast unten, einrollen, 3s negative
Abs
Set
KG
Reps
W
10
6
2
20
8
3
20
5
