Day 4
Body Heatmap
Target Muscles
Hip Abduction (Machine)
alternate between sitting with back flush to chair and leaning forward
110 reps1
210 reps2
310 reps3
AbductorsGlutes
Hip Abduction (Machine)
alternate between sitting with back flush to chair and leaning forward
AbductorsGlutes
Set
KG
Reps
1
38.6
10
2
38.6
10
3
38.6
10
Hip Adduction (Machine)
alternate between sitting with back flush to chair and leaning forward
110 reps1
210 reps2
310 reps3
Adductors
Hip Adduction (Machine)
alternate between sitting with back flush to chair and leaning forward
Adductors
Set
KG
Reps
1
31.8
10
2
31.8
10
3
31.8
10
Leg Press Horizontal (Machine)
feet set high and apart
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Leg Press Horizontal (Machine)
feet set high and apart
QuadsGlutesHamstrings
Set
KG
Reps
1
38.6
10
2
38.6
10
3
38.6
10
Glute Kickback (Machine)
idk if im doing this right
110 reps1
210 reps2
GlutesHamstrings
Glute Kickback (Machine)
idk if im doing this right
GlutesHamstrings
Set
KG
Reps
1
59
10
2
59
10
Romanian Deadlift (Barbell)
but with the smith machine
110 reps1
210 reps2
310 reps3
HamstringsGlutesLower Back
Romanian Deadlift (Barbell)
but with the smith machine
HamstringsGlutesLower Back
Set
KG
Reps
1
38.6
10
2
38.6
10
3
38.6
10
