WEDNESDAY (LEGS)
Body Heatmap
Target Muscles
Squat (Barbell)
1-1
QuadsGlutesHamstrings
Squat (Barbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
-
-
Bulgarian Split Squat
1-1
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
-
-
Leg Press (Machine)
1-1
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
-
-
Assisted Pistol Squats
1-1
QuadsGlutesHamstrings
Assisted Pistol Squats
QuadsGlutesHamstrings
Set
Reps
1
-
Hip Thrust (Barbell)
1-1
GlutesHamstrings
Hip Thrust (Barbell)
GlutesHamstrings
Set
KG
Reps
1
-
-
Romanian Deadlift (Dumbbell)
1-1
HamstringsGlutesLower Back
Romanian Deadlift (Dumbbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
-
-
Goblet Squat
1-1
QuadsGlutes
Goblet Squat
QuadsGlutes
Set
KG
Reps
1
-
-
Lying Leg Curl (Machine)
1-1
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
-
-
Calf Press (Machine)
1-1
Calves
Calf Press (Machine)
Calves
Set
KG
Reps
1
-
-
Single Leg Standing Calf Raise (Dumbbell)
1-1
Calves
Single Leg Standing Calf Raise (Dumbbell)
Calves
Set
KG
Reps
1
-
-
Weighted Plate Tibialis Anterior Curl
1-1
Tibialis
Weighted Plate Tibialis Anterior Curl
Tibialis
Set
KG
Reps
1
-
-
Fire Hydrants
1-1
GlutesAbductors
Fire Hydrants
GlutesAbductors
Set
Reps
1
-
Lateral Lunge
1-1
QuadsAdductorsGlutes
Lateral Lunge
QuadsAdductorsGlutes
Set
Reps
1
-
Sumo Squat (Dumbbell)
1-1
QuadsAdductorsGlutes
Sumo Squat (Dumbbell)
QuadsAdductorsGlutes
Set
KG
Reps
1
-
-
