Tuesday (Gym)
Body Heatmap
Target Muscles
Leg Press (Machine)
use a rwsistance band instead
112 reps1
212 reps2
312 reps3
412 reps4
QuadsGlutesHamstrings
Leg Press (Machine)
use a rwsistance band instead
QuadsGlutesHamstrings
Set
KG
Reps
1
-
12
2
-
12
3
-
12
4
-
12
Goblet Squat
110 reps1
210 reps2
310 reps3
QuadsGlutes
Goblet Squat
QuadsGlutes
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Romanian Deadlift (Dumbbell)
112 reps1
212 reps2
312 reps3
HamstringsGlutesLower Back
Romanian Deadlift (Dumbbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Leg Extension (Machine)
do with dumbbells
115 reps1
215 reps2
315 reps3
4-4
Quads
Leg Extension (Machine)
do with dumbbells
Quads
Set
KG
Reps
1
-
15
2
-
15
3
-
15
4
-
-
Sit Up (Weighted)
115 reps1
215 reps2
315 reps3
Abs
Sit Up (Weighted)
Abs
Set
+KG
Reps
1
-
15
2
-
15
3
-
15
Plank
100:451
200:452
300:453
Abs
Plank
Abs
Set
Time
1
-
2
-
3
-
