Body Heatmap
Target Muscles
Squat (Dumbbell)
18 reps1
28 reps2
38 reps3
48 reps4
QuadsGlutesHamstrings
Squat (Dumbbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
-
8
2
-
8
3
-
8
4
-
8
Romanian Deadlift (Dumbbell)
110 reps1
210 reps2
310 reps3
410 reps4
HamstringsGlutesLower Back
Romanian Deadlift (Dumbbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
-
10
2
-
10
3
-
10
4
-
10
Leg Extension (Machine)
115 reps1
215 reps2
315 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
-
15
2
-
15
3
-
15
Lying Leg Curl (Machine)
115 reps1
215 reps2
315 reps3
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
-
15
2
-
15
3
-
15
Hip Abduction (Machine)
120 reps1
220 reps2
320 reps3
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
-
20
2
-
20
3
-
20
Seated Calf Raise
115 reps1
215 reps2
315 reps3
Calves
Seated Calf Raise
Calves
Set
KG
Reps
1
-
15
2
-
15
3
-
15
