Legs + Abs
Body Heatmap
Target Muscles
Leg Extension (Machine)
110 reps1
215 reps2
315 reps3
415 reps4
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
-
10
2
-
15
3
-
15
4
-
15
Lying Leg Curl (Machine)
1-1
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
-
-
Hack Squat (Machine)
1-1
QuadsGlutes
Hack Squat (Machine)
QuadsGlutes
Set
KG
Reps
1
-
-
Leg Press (Machine)
1-1
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
-
-
Romanian Deadlift (Barbell)
1-1
HamstringsGlutesLower Back
Romanian Deadlift (Barbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
-
-
Seated Calf Raise
115 reps1
220 reps2
320 reps3
420 reps4
Calves
Seated Calf Raise
Calves
Set
KG
Reps
1
-
15
2
-
20
3
-
20
4
-
20
Cable Crunch
110 reps1
212 reps2
312 reps3
412 reps4
Abs
Cable Crunch
Abs
Set
KG
Reps
1
-
10
2
-
12
3
-
12
4
-
12
Hanging Leg Raise
110 reps1
212 reps2
312 reps3
412 reps4
Abs
Hanging Leg Raise
Abs
Set
Reps
1
10
2
12
3
12
4
12
Plank
100:45W
200:602
300:60F
400:60F
Abs
Plank
Abs
Set
Time
W
-
2
-
F
-
F
-
