Gympal
    Legday

    Legday

    Created by Mika Guven
    Mika Guven
    Leg Extension (Machine)

    Leg Extension (Machine)

    Sit with your back against the pad and extend your legs fully, then lower them slowly to keep tension on your quads.
    Set
    KG
    Range
    1
    2
    3
    Leg Press (Machine)

    Leg Press (Machine)

    Feet lower on the platform emphasize quads, higher targets glutes and hamstrings. Narrow stance hits outer quads, wide stance hits inner quads.
    Set
    KG
    Range
    1
    2
    3
    4
    5
    Lying Leg Curl (Machine)

    Lying Leg Curl (Machine)

    Keep your hips down and curl your legs toward your glutes, then lower them slowly to maintain tension on your hamstrings.
    Set
    KG
    Range
    1
    2
    3
    Seated Calf Raise

    Seated Calf Raise

    Toes pointed inward emphasizes outer calves, toes outward emphasizes inner calves.
    Set
    KG
    Range
    1
    2
    3