basic
Body Heatmap
Target Muscles
Leg Press (Machine)
18 reps1
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
36
8
Bulgarian Split Squat
110 reps1
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
5
10
Seated Cable Row - Bar Grip
120 reps1
Upper BackLats
Seated Cable Row - Bar Grip
Upper BackLats
Set
KG
Reps
1
20
20
Squat (Bodyweight)
130 reps1
QuadsGlutesHamstrings
Squat (Bodyweight)
QuadsGlutesHamstrings
Set
Reps
1
30
Sit Up (Weighted)
125 reps1
Abs
Sit Up (Weighted)
Abs
Set
+KG
Reps
1
5
25
Sled 45° Single Leg Press
120 reps1
QuadsGlutesHamstrings
Sled 45° Single Leg Press
QuadsGlutesHamstrings
Set
KG
Reps
1
36
20
Bird Dog
120 reps1
AbsGlutesLower Back
Bird Dog
AbsGlutesLower Back
Set
Reps
1
20
Leg Extension (Machine)
130 reps1
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
18
30
Hip Adduction (Machine)
130 reps1
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Reps
1
24
30
