Friday gym
Body Heatmap
Target Muscles
Leg Press Horizontal (Machine)
18 reps1
28 reps2
38 reps3
QuadsGlutesHamstrings
Leg Press Horizontal (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
80
8
2
80
8
3
80
8
Leg Extension (Machine)
18 reps1
28 reps2
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
60
8
2
60
8
Lying Leg Curl (Machine)
18 reps1
28 reps2
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
60
8
2
60
8
Seated Leg Curl (Machine)
18 reps1
28 reps2
38 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
40
8
2
40
8
3
40
8
Standing Calf Raise (Dumbbell)
112 reps1
212 reps2
312 reps3
Calves
Standing Calf Raise (Dumbbell)
Calves
Set
KG
Reps
1
14
12
2
14
12
3
14
12
Decline Crunch (Weighted)
110 reps1
210 reps2
Abs
Decline Crunch (Weighted)
Abs
Set
+KG
Reps
1
20
10
2
20
10
Crunch (Machine)
18 reps1
28 reps2
38 reps3
Abs
Crunch (Machine)
Abs
Set
KG
Reps
1
50
8
2
50
8
3
50
8
Russian Twist (Weighted)
18 reps1
28 reps2
ObliquesAbs
Russian Twist (Weighted)
ObliquesAbs
Set
KG
Reps
1
15
8
2
15
8
Straight Leg Raise
110 reps1
210 reps2
Abs
Straight Leg Raise
Abs
Set
Reps
1
10
2
10
