legs
Body Heatmap
Target Muscles
Hip Thrust (Machine)
110 reps1
28 reps2
36 reps3
GlutesHamstrings
Hip Thrust (Machine)
GlutesHamstrings
Set
KG
Reps
1
120
10
2
130
8
3
140
6
Romanian Deadlift (Barbell)
110 reps1
28 reps2
36 reps3
HamstringsGlutesLower Back
Romanian Deadlift (Barbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
50
10
2
55
8
3
60
6
Dumbbell Step Up
120 reps1
220 reps2
320 reps3
QuadsGlutes
Dumbbell Step Up
QuadsGlutes
Set
KG
Reps
1
16
20
2
16
20
3
16
20
Back Extension (Weighted Hyperextension)
110 reps1
210 reps2
310 reps3
Lower BackGlutesHamstrings
Back Extension (Weighted Hyperextension)
Lower BackGlutesHamstrings
Set
KG
Reps
1
20
10
2
20
10
3
20
10
Leg Extension (Machine)
110 reps1
210 reps2
38 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
52
10
2
55
10
3
55
8
Standing Calf Raise (Machine)
110 reps1
210 reps2
310 reps3
Calves
Standing Calf Raise (Machine)
Calves
Set
KG
Reps
1
64
10
2
64
10
3
64
10
