Day6lighter
Body Heatmap
Target Muscles
Front Squat
110-12 reps1
210-12 reps2
310-12 reps3
QuadsGlutesHamstrings
Front Squat
QuadsGlutesHamstrings
Set
KG
Range
1
-
-
2
-
-
3
-
-
Leg Extension (Machine)
115-20 reps1
215-20 reps2
315-20 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Range
1
-
-
2
-
-
3
-
-
Seated Leg Curl (Machine)
115-20 reps1
215-20 reps2
315-20 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Range
1
-
-
2
-
-
3
-
-
Seated Calf Raise
112-15 reps1
212-15 reps2
312-15 reps3
412-15 reps4
Calves
Seated Calf Raise
Calves
Set
KG
Range
1
-
-
2
-
-
3
-
-
4
-
-
Lateral Raise (Dumbbell)
115-20 reps1
215-20 reps2
315-20 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Range
1
-
-
2
-
-
3
-
-
