day three • legs, abs
Body Heatmap
Target Muscles
Walking Lunge (Dumbbell)
each leg
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Walking Lunge (Dumbbell)
each leg
QuadsGlutesHamstrings
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Hammer Curl (Dumbbell)
112 reps1
212 reps2
312 reps3
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Leg Extension (Machine)
112 reps1
212 reps2
312 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Leg Press (Machine)
112 reps1
212 reps2
312 reps3
412 reps4
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
-
12
2
-
12
3
-
12
4
-
12
Standing Calf Raise (Dumbbell)
115 reps1
215 reps2
315 reps3
415 reps4
Calves
Standing Calf Raise (Dumbbell)
Calves
Set
KG
Reps
1
-
15
2
-
15
3
-
15
4
-
15
Lying Leg Raise
115 reps1
215 reps2
315 reps3
Abs
Lying Leg Raise
Abs
Set
Reps
1
15
2
15
3
15
Cable Crunch
110 reps1
210 reps2
310 reps3
410 reps4
Abs
Cable Crunch
Abs
Set
KG
Reps
1
-
10
2
-
10
3
-
10
4
-
10
