Legs and Abs
Body Heatmap
Target Muscles
Leg Extension (Machine)
110 reps1
210 reps2
38 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
RPE
1
93
10
-
2
95.3
10
-
3
97.6
8
10
Leg Press (Machine)
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
RPE
1
127
10
-
2
130.4
10
-
3
134
10
9
Deadlift (Barbell)
1-1
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Barbell)
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Reps
1
-
-
Kettlebell Swing
1-1
GlutesHamstringsLower Back
Kettlebell Swing
GlutesHamstringsLower Back
Set
KG
Reps
1
-
-
Calf Press (Machine)
110 reps1
210 reps2
310 reps3
Calves
Calf Press (Machine)
Calves
Set
KG
Reps
RPE
1
120
10
-
2
124.4
10
-
3
127
10
9.5
Sit Up
110 reps1
210 reps2
310 reps3
410 reps4
Abs
Sit Up
Abs
Set
Reps
1
10
2
10
3
10
4
10
Hanging Knee Raise
1-1
Abs
Hanging Knee Raise
Abs
Set
Reps
1
-
Russian Twist (Weighted)
120 reps1
220 reps2
320 reps3
420 reps4
ObliquesAbs
Russian Twist (Weighted)
ObliquesAbs
Set
KG
Reps
1
25
20
2
25
20
3
25
20
4
25
20
Walking Lunge (Dumbbell)
120 reps1
220 reps2
320 reps3
420 reps4
QuadsGlutesHamstrings
Walking Lunge (Dumbbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
20
20
2
20
20
3
20
20
4
20
20
Farmers Walk
13 reps1
23 reps2
33 reps3
ForearmsUpper TrapsAbs
Farmers Walk
ForearmsUpper TrapsAbs
Set
KG
Reps
1
50
3
2
50
3
3
50
3
