leg day
Body Heatmap
Target Muscles
Leg Press (Machine)
110 reps1
210 reps2
310 reps3
410 reps4
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
102.1
10
2
129.3
10
3
142.9
10
4
142.9
10
Leg Extension (Machine)
112 reps1
212 reps2
312 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
54.4
12
2
54.4
12
3
54.4
12
Seated Leg Curl (Machine)
112 reps1
212 reps2
312 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
45.4
12
2
49.9
12
3
54.4
12
Hip Abduction (Machine)
115 reps1
215 reps2
315 reps3
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
49.9
15
2
59
15
3
68
15
Romanian Deadlift (Barbell)
110 reps1
210 reps2
310 reps3
HamstringsGlutesLower Back
Romanian Deadlift (Barbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
61.2
10
2
70.3
10
3
70.3
10
Hip Adduction (Machine)
110 reps1
210 reps2
310 reps3
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Reps
1
68
10
2
68
10
3
68
10
