SATURDAY: LEGS
Body Heatmap
Target Muscles
Leg Press (Machine)
112 reps1
28 reps2
35 reps3
45 reps4
55 reps5
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
-
12
2
-
8
3
-
5
4
-
5
5
-
5
Walking Lunge (Dumbbell)
115 reps1
215 reps2
315 reps3
QuadsGlutesHamstrings
Walking Lunge (Dumbbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
-
15
2
-
15
3
-
15
Bulgarian Split Squat
18 reps1
28 reps2
38 reps3
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Back Extension (Weighted Hyperextension)
18 reps1
28 reps2
38 reps3
Lower BackGlutesHamstrings
Back Extension (Weighted Hyperextension)
Lower BackGlutesHamstrings
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Leg Extension (Machine)
18 reps1
28 reps2
38 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Seated Leg Curl (Machine)
18 reps1
28 reps2
38 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
-
8
2
-
8
3
-
8
