Body Heatmap
Target Muscles
Hip Thrust (Smith Machine)
112 reps1
28 reps2
36 reps3
GlutesHamstrings
Hip Thrust (Smith Machine)
GlutesHamstrings
Set
KG
Reps
1
30
12
2
40
8
3
50
6
Romanian Deadlift (Dumbbell)
110 reps1
28 reps2
36 reps3
HamstringsGlutesLower Back
Romanian Deadlift (Dumbbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
10
10
2
12
8
3
12
6
Bulgarian Split Squat
18 reps1
26 reps2
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
6
8
2
8
6
Hip Abduction (Machine)
110 reps1
28 reps2
36 reps3
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
27
10
2
36
8
3
45
6
Seated Leg Curl (Machine)
110 reps1
26 reps2
36 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
32
10
2
36
6
3
32
6
Calf Press (Machine)
110 reps1
28 reps2
36 reps3
Calves
Calf Press (Machine)
Calves
Set
KG
Reps
1
45
10
2
63
8
3
81
6
Seated Leg Curl (Machine)
110 reps1
26 reps2
36 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
32
10
2
36
6
3
32
6
