Legs
Body Heatmap
Target Muscles
Leg Extension (Machine)
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
610 reps6
710 reps7
810 reps8
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
60
10
2
60
10
3
60
10
4
60
10
5
60
10
6
60
10
7
60
10
8
60
10
Leg Press Horizontal (Machine)
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
610 reps6
710 reps7
810 reps8
QuadsGlutesHamstrings
Leg Press Horizontal (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
150
10
2
150
10
3
150
10
4
150
10
5
150
10
6
150
10
7
150
10
8
150
10
Hack Squat (Machine)
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
610 reps6
710 reps7
810 reps8
QuadsGlutes
Hack Squat (Machine)
QuadsGlutes
Set
KG
Reps
1
70
10
2
70
10
3
70
10
4
70
10
5
70
10
6
70
10
7
70
10
8
70
10
Seated Leg Curl (Machine)
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
610 reps6
710 reps7
810 reps8
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
60
10
2
60
10
3
60
10
4
60
10
5
60
10
6
60
10
7
60
10
8
60
10
Seated Calf Raise
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
610 reps6
710 reps7
810 reps8
Calves
Seated Calf Raise
Calves
Set
KG
Reps
1
50
10
2
50
10
3
50
10
4
50
10
5
50
10
6
50
10
7
50
10
8
50
10
Hip Abduction (Machine)
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
610 reps6
710 reps7
810 reps8
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
55
10
2
55
10
3
55
10
4
55
10
5
55
10
6
55
10
7
55
10
8
55
10
Hip Adduction (Machine)
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
610 reps6
710 reps7
810 reps8
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Reps
1
55
10
2
55
10
3
55
10
4
55
10
5
55
10
6
55
10
7
55
10
8
55
10
Crunch (Machine)
110 reps1
210 reps2
310 reps3
410 reps4
Abs
Crunch (Machine)
Abs
Set
KG
Reps
1
80
10
2
80
10
3
80
10
4
80
10
