zondag workout
Body Heatmap
Target Muscles
Leg Press (Machine)
112 reps1
212 reps2
312 reps3
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
100
12
2
100
12
3
100
12
Leg Extension (Machine)
112 reps1
212 reps2
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
59
12
2
59
12
Lying Leg Curl (Machine)
115 reps1
212 reps2
312 reps3
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
36
15
2
41
12
3
41
12
Standing Calf Raise (Machine)
112 reps1
215 reps2
315 reps3
Calves
Standing Calf Raise (Machine)
Calves
Set
KG
Reps
1
80
12
2
90
15
3
90
15
Seated Shoulder Press (Machine)
112 reps1
210 reps2
Front DeltsSide DeltsTriceps
Seated Shoulder Press (Machine)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
60
12
2
60
10
Lateral Raise (Machine)
112 reps1
212 reps2
310 reps3
Side Delts
Lateral Raise (Machine)
Side Delts
Set
KG
Reps
1
54
12
2
54
12
3
54
10
Rear Delt Reverse Fly (Machine)
112 reps1
212 reps2
Rear DeltsUpper Back
Rear Delt Reverse Fly (Machine)
Rear DeltsUpper Back
Set
KG
Reps
1
79
12
2
79
12
Crunch (Machine)
130 reps1
225 reps2
320 reps3
Abs
Crunch (Machine)
Abs
Set
KG
Reps
1
68
30
2
73
25
3
73
20
Seated Leg Curl (Machine)
115 reps1
212 reps2
312 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
45
15
2
52
12
3
52
12
Straight Leg Raise
120 reps1
220 reps2
320 reps3
415 reps4
Abs
Straight Leg Raise
Abs
Set
Reps
1
20
2
20
3
20
4
15
