wednesday

George Kohilas

Body Heatmap

Target Muscles

Leg Extension (Machine)

1-1

Quads

Leg Extension (Machine)

Quads

Set

Reps

Leg Press (Machine)

1-1

QuadsGlutesHamstrings

Leg Press (Machine)

QuadsGlutesHamstrings

Set

Reps

Hip Thrust (Machine)

1-1

GlutesHamstrings

Hip Thrust (Machine)

GlutesHamstrings

Set

Reps

Lying Leg Curl (Machine)

1-1

HamstringsCalves

Lying Leg Curl (Machine)

HamstringsCalves

Set

Reps

Seated Leg Curl (Machine)

1-1

HamstringsCalves

Seated Leg Curl (Machine)

HamstringsCalves

Set

Reps

Seated Calf Raise

1-1

Calves

Seated Calf Raise

Calves

Set

Reps

Hip Abduction (Machine)

1-1

AbductorsGlutes

Hip Abduction (Machine)

AbductorsGlutes

Set

Reps

Hip Adduction (Machine)

1-1

Adductors

Hip Adduction (Machine)

Adductors

Set

Reps

Straight Leg Raise

1-1

Abs

Straight Leg Raise

Abs

Set

Reps

Crunch (Machine)

1-1

Abs

Crunch (Machine)

Abs

Set

Reps

wednesday

Body Heatmap

Target Muscles

Leg Extension (Machine)

Leg Extension (Machine)

Leg Press (Machine)

Leg Press (Machine)

Hip Thrust (Machine)

Hip Thrust (Machine)

Lying Leg Curl (Machine)

Lying Leg Curl (Machine)

Seated Leg Curl (Machine)

Seated Leg Curl (Machine)

Seated Calf Raise

Seated Calf Raise

Hip Abduction (Machine)

Hip Abduction (Machine)

Hip Adduction (Machine)

Hip Adduction (Machine)

Straight Leg Raise

Straight Leg Raise

Crunch (Machine)

Crunch (Machine)

Leg Extension (Machine)

Primary Muscles

Equipment