tuesday
Body Heatmap
Target Muscles
Squat (Dumbbell)
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Squat (Dumbbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Leg Press (Machine)
112 reps1
212 reps2
312 reps3
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Seated Leg Curl (Machine)
112 reps1
212 reps2
312 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Leg Extension (Machine)
115 reps1
215 reps2
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
-
15
2
-
15
Standing Calf Raise
115 reps1
215 reps2
315 reps3
Calves
Standing Calf Raise
Calves
Set
Reps
1
15
2
15
3
15
Plank
100:601
200:602
300:603
Abs
Plank
Abs
Set
Time
1
-
2
-
3
-
