Legs
Body Heatmap
Target Muscles
Leg Press (Machine)
110 reps1
28 reps2
35 reps3
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
100
10
2
100
8
3
100
5
Hip Thrust (Machine)
110 reps1
210 reps2
38 reps3
GlutesHamstrings
Hip Thrust (Machine)
GlutesHamstrings
Set
KG
Reps
1
80
10
2
80
10
3
90
8
Romanian Deadlift (Dumbbell)
112 reps1
212 reps2
312 reps3
412 reps4
HamstringsGlutesLower Back
Romanian Deadlift (Dumbbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
60
12
2
60
12
3
60
12
4
65
12
Lying Leg Curl (Machine)
18 reps1
28 reps2
38 reps3
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
30
8
2
25
8
3
25
8
Leg Extension (Machine)
110 reps1
210 reps2
37 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
45
10
2
45
10
3
50
7
Calf Extension (Machine)
110 reps1
210 reps2
38 reps3
410 reps4
Calves
Calf Extension (Machine)
Calves
Set
KG
Reps
1
50
10
2
60
10
3
65
8
4
55
10
