Legs/Shoulders
Body Heatmap
Target Muscles
Quadriceps stretch
101:201
Quads
Quadriceps stretch
Quads
Set
Time
1
-
Lying Leg Tuck Hip Stretch
101:201
Glutes
Lying Leg Tuck Hip Stretch
Glutes
Set
Time
1
-
Hamstring Stretch
101:201
Hamstrings
Hamstring Stretch
Hamstrings
Set
Time
1
-
Frog Pose
101:201
Adductors
Frog Pose
Adductors
Set
Time
1
-
Leg Press Horizontal (Machine)
18 repsW
28 reps2
38 reps3
48 repsF
QuadsGlutesHamstrings
Leg Press Horizontal (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
W
59
8
2
72.6
8
3
77.1
8
F
72.6
8
Hip Thrust
18 repsW
28 reps2
38 reps3
48 repsF
GlutesHamstrings
Hip Thrust
GlutesHamstrings
Set
Reps
W
8
2
8
3
8
F
8
Lateral Raise (Machine)
16 repsW
26 reps2
36 reps3
46 repsF
Side Delts
Lateral Raise (Machine)
Side Delts
Set
KG
Reps
W
31.8
6
2
31.8
6
3
29.5
6
F
24.9
6
Seated Shoulder Press (Machine)
18 reps1
28 reps2
38 reps3
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
11.3
8
2
13.6
8
3
15.9
8
Leg Extension (Machine)
18 repsW
210 reps2
310 reps3
48 reps4
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
W
40.8
8
2
45.4
10
3
52.2
10
4
52.2
8
Calf Extension (Machine)
110 repsW
210 reps2
310 reps3
Calves
Calf Extension (Machine)
Calves
Set
KG
Reps
W
52.2
10
2
56.7
10
3
59
10
Seated Leg Curl (Machine)
18 repsW
28 reps2
36 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
W
45.4
8
2
52.2
8
3
52.2
6
Hip Abduction (Machine)
18 repsW
28 reps2
38 reps3
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
W
29.5
8
2
36.3
8
3
40.8
8
Hip Adduction (Machine)
18 repsW
28 reps2
38 reps3
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Reps
W
29.5
8
2
29.5
8
3
29.5
8