leg day
Body Heatmap
Target Muscles
Hip Abduction (Machine)
110 reps1
210 reps2
38 reps3
48 reps4
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
14
10
2
23
10
3
30
8
4
30
8
Hip Thrust (Machine)
112 reps1
212 reps2
310 reps3
48 reps4
GlutesHamstrings
Hip Thrust (Machine)
GlutesHamstrings
Set
KG
Reps
1
40
12
2
60
12
3
70
10
4
80
8
Back Extension (Weighted Hyperextension)
110 reps1
28 reps2
38 reps3
Lower BackGlutesHamstrings
Back Extension (Weighted Hyperextension)
Lower BackGlutesHamstrings
Set
KG
Reps
1
20
10
2
25
8
3
30
8
Bulgarian Split Squat
110 reps1
28 reps2
38 reps3
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
12.5
10
2
16
8
3
18
8
Deadlift (Dumbbell)
110 reps1
28 reps2
38 reps3
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Dumbbell)
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Reps
1
25
10
2
32
8
3
32
8
