Legday
Body Heatmap
Target Muscles
Leg Press (Machine)
Feet lower on the platform emphasize quads, higher targets glutes and hamstrings. Narrow stance hits outer quads, wide stance hits inner quads.
130 kg1
240 kg2
3-3
4-4
5-5
QuadsGlutesHamstrings
Leg Press (Machine)
Feet lower on the platform emphasize quads, higher targets glutes and hamstrings. Narrow stance hits outer quads, wide stance hits inner quads.
QuadsGlutesHamstrings
Set
KG
Range
RPE
1
30
-
8.5
2
40
-
8.5
3
-
-
-
4
-
-
-
5
-
-
-
Leg Extension (Machine)
sämst maskin ett ben först två
166 kg1
266 kg2
3138 kg3
448 kgD
Quads
Leg Extension (Machine)
sämst maskin ett ben först två
Quads
Set
KG
Range
RPE
1
66
-
8.5
2
66
-
7
3
138
-
9
D
48
-
10
Seated Calf Raise
Toes pointed inward emphasizes outer calves, toes outward emphasizes inner calves.
1-1
2-2
3-3
Calves
Seated Calf Raise
Toes pointed inward emphasizes outer calves, toes outward emphasizes inner calves.
Calves
Set
KG
Range
1
-
-
2
-
-
3
-
-
Lying Leg Curl (Machine)
18 reps1
28 reps2
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
RPE
1
55
8
9
2
55
8
8.5
