leg day
Body Heatmap
Target Muscles
Single Leg Press (Machine)
112 reps1
212 reps2
312 reps3
QuadsGlutes
Single Leg Press (Machine)
QuadsGlutes
Set
KG
Reps
1
60
12
2
60
12
3
60
12
Squat (Machine)
112 reps1
212 reps2
312 reps3
QuadsGlutesHamstrings
Squat (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
80
12
2
80
12
3
80
12
Walking Lunge
25kg 2x12.5
12 reps1
22 reps2
32 reps3
QuadsGlutesHamstrings
Walking Lunge
25kg 2x12.5
QuadsGlutesHamstrings
Set
Reps
1
2
2
2
3
2
Farmers Walk
4 lengths 24kg
14 reps1
24 reps2
34 reps3
ForearmsUpper TrapsAbs
Farmers Walk
4 lengths 24kg
ForearmsUpper TrapsAbs
Set
KG
Reps
1
24
4
2
24
4
3
24
4
Straight Leg Raise
115 reps1
215 reps2
315 reps3
415 reps4
Abs
Straight Leg Raise
Abs
Set
Reps
1
15
2
15
3
15
4
15
Sled Push
140 km · 75 kg1
240 km · 75 kg2
340 km · 75 kg3
QuadsGlutesCalves
Sled Push
QuadsGlutesCalves
Set
KM
KG
1
40
75
2
40
75
3
40
75
Leg Extension (Machine)
112 reps1
212 reps2
312 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
61.3
12
2
61.3
12
3
61.3
12
Calf Press (Machine)
112 reps1
212 reps2
312 reps3
Calves
Calf Press (Machine)
Calves
Set
KG
Reps
1
73
12
2
73
12
3
73
12
Hip Adduction (Machine)
112 reps1
212 reps2
312 reps3
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Reps
1
50
12
2
50
12
3
50
12
Sit Up (Weighted)
decline bench
115 reps1
215 reps2
315 reps3
Abs
Sit Up (Weighted)
decline bench
Abs
Set
+KG
Reps
1
15
15
2
15
15
3
15
15
