Thursday
Body Heatmap
Target Muscles
Squat (Barbell)
110 reps1
210 reps2
310 reps3
410 reps4
QuadsGlutesHamstrings
Squat (Barbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
-
10
2
-
10
3
-
10
4
-
10
Leg Extension (Machine)
115 reps1
215 reps2
315 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
-
15
2
-
15
3
-
15
Bulgarian Split Squat
112 reps1
212 reps2
312 reps3
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Standing Calf Raise
120 reps1
220 reps2
320 reps3
420 reps4
Calves
Standing Calf Raise
Calves
Set
Reps
1
20
2
20
3
20
4
20
Lying Leg Curl (Machine)
110 reps1
210 reps2
310 reps3
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
-
10
2
-
10
3
-
10
