Legs
Body Heatmap
Target Muscles
Hip Abduction (Machine)
112 reps1
212 reps2
312 reps3
412 reps4
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
32
12
2
39
12
3
45
12
4
52
12
Hip Thrust (Machine)
112 reps1
210 reps2
310 reps3
410 reps4
GlutesHamstrings
Hip Thrust (Machine)
GlutesHamstrings
Set
KG
Reps
1
70
12
2
80
10
3
80
10
4
90
10
Leg Press (Machine)
112 reps1
210 reps2
310 reps3
48 reps4
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
50
12
2
60
10
3
60
10
4
65
8
Romanian Deadlift (Dumbbell)
weight bar
112 reps1
212 reps2
310 reps3
410 reps4
HamstringsGlutesLower Back
Romanian Deadlift (Dumbbell)
weight bar
HamstringsGlutesLower Back
Set
KG
Reps
1
25
12
2
30
12
3
30
10
4
30
10
Leg Extension (Machine)
110 reps1
210 reps2
310 reps3
47 reps4
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
45
10
2
45
10
3
47.3
10
4
52
7
Glute Ham Raise
10kg plate x10
110 reps1
210 reps2
310 reps3
40 reps4
HamstringsGlutes
Glute Ham Raise
10kg plate x10
HamstringsGlutes
Set
Reps
1
10
2
10
3
10
4
-
Treadmill
10 km · 06:001
QuadsHamstringsCalvesGlutes
Treadmill
QuadsHamstringsCalvesGlutes
Set
KM
Duration
1
-
-
