Leg + Forearm + Abs
Body Heatmap
Target Muscles
Leg Press Horizontal (Machine)
112 repsW
29 reps2
39 reps3
47 reps4
QuadsGlutesHamstrings
Leg Press Horizontal (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
W
86
12
2
120
9
3
127
9
4
141
7
Leg Extension (Machine)
mid set is one leg only
111 reps1
27 repsD
310 reps3
412 reps4
56 repsD
Quads
Leg Extension (Machine)
mid set is one leg only
Quads
Set
KG
Reps
1
73
11
D
39
7
3
45
10
4
79
12
D
39
6
Standing Calf Raise (Machine)
118 reps1
218 reps2
318 reps3
Calves
Standing Calf Raise (Machine)
Calves
Set
KG
Reps
1
144.3
18
2
144.3
18
3
144.3
18
Hip Abduction (Machine)
112 repsW
211 reps2
311 reps3
413 reps4
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
W
45
12
2
66
11
3
66
11
4
66
13
Hip Adduction (Machine)
113 repsW
28 reps2
38 reps3
49 reps4
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Reps
W
39
13
2
73
8
3
73
8
4
73
9
Cable Standing Wrist Curl
one hand lean kitten curl
110 reps1
214 reps2
314 reps3
Forearms
Cable Standing Wrist Curl
one hand lean kitten curl
Forearms
Set
KG
Reps
1
10.2
10
2
10.2
14
3
10.2
14
Cable Standing Wrist Curl
one hand flexor, palm face up
112 reps1
213 reps2
313 reps3
Forearms
Cable Standing Wrist Curl
one hand flexor, palm face up
Forearms
Set
KG
Reps
1
10.2
12
2
10.2
13
3
10.2
13
Seated Palms Up Wrist Curl
cable version
114 reps1
214 reps2
313 reps3
Forearms
Seated Palms Up Wrist Curl
cable version
Forearms
Set
KG
Reps
1
3.4
14
2
3.4
14
3
3.4
13
Lying Leg Curl (Machine)
113 reps1
211 reps2
313 reps3
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
43.3
13
2
45
11
3
45
13
Crunch (Machine)
112 reps1
213 reps2
312 reps3
Abs
Crunch (Machine)
Abs
Set
KG
Reps
1
41
12
2
41
13
3
45
12
Straight Leg Raise
drop set to knee raise
112 reps1
210 reps2
39 reps3
Abs
Straight Leg Raise
drop set to knee raise
Abs
Set
Reps
1
12
2
10
3
9
Knee Raise Parallel Bars
114 reps1
29 reps2
38 reps3
Abs
Knee Raise Parallel Bars
Abs
Set
Reps
1
14
2
9
3
8
Elliptical Trainer
104:201
QuadsHamstringsGlutesCalves
Elliptical Trainer
QuadsHamstringsGlutesCalves
Set
Time
1
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