Legs and Abs
Body Heatmap
Target Muscles
Leg Extension (Machine)
1-1
2-2
3-3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Lying Leg Curl (Machine)
1-1
2-2
3-3
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Hip Abduction (Machine)
1-1
2-2
3-3
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Seated Calf Raise
1-1
2-2
3-3
Calves
Seated Calf Raise
Calves
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Plank
100:401
200:402
300:403
Abs
Plank
Abs
Set
Time
1
-
2
-
3
-
Mountain Climber
114 reps1
214 reps2
314 reps3
Abs
Mountain Climber
Abs
Set
Reps
1
14
2
14
3
14
Lying Leg Raise
112 reps1
212 reps2
312 reps3
Abs
Lying Leg Raise
Abs
Set
Reps
1
12
2
12
3
12
Russian Twist (Bodyweight)
115 reps1
215 reps2
315 reps3
ObliquesAbs
Russian Twist (Bodyweight)
ObliquesAbs
Set
Reps
1
15
2
15
3
15
Flutter Kicks
112 reps1
212 reps2
312 reps3
Abs
Flutter Kicks
Abs
Set
Reps
1
12
2
12
3
12
