Legday
Body Heatmap
Target Muscles
Leg Extension (Machine)
Sit with your back against the pad and extend your legs fully, then lower them slowly to keep tension on your quads.
18-10 reps1
28-10 reps2
38-10 reps3
Quads
Leg Extension (Machine)
Sit with your back against the pad and extend your legs fully, then lower them slowly to keep tension on your quads.
Quads
Set
KG
Range
1
60
-
2
60
-
3
50
-
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.
18-12 reps1
28-12 reps2
38-12 reps3
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
1
80
-
2
80
-
3
100
-
4
-
-
5
-
-
Seated Leg Curl (Machine)
112 reps1
212 reps2
30 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
45
12
2
45
12
3
-
-
