leg day (glutes)š¤
Body Heatmap
Target Muscles
Standing Cable Glute Kickbacks
18 repsW
28 reps2
38 reps3
48 reps4
GlutesHamstrings
Standing Cable Glute Kickbacks
GlutesHamstrings
Set
KG
Reps
W
7.5
8
2
10
8
3
12.5
8
4
15
8
Hip Thrust (Smith Machine)
8-8-8 method
18 repsW
28 repsD
38 reps3
48 reps4
GlutesHamstrings
Hip Thrust (Smith Machine)
8-8-8 method
GlutesHamstrings
Set
KG
Reps
W
15
8
D
65
8
3
85
8
4
115
8
Hip Abduction (Machine)
18 reps1
28 reps2
38 reps3
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
70
8
2
70
8
3
70
8
Romanian Deadlift (Dumbbell)
18 repsW
28 reps2
38 reps3
48 reps4
HamstringsGlutesLower Back
Romanian Deadlift (Dumbbell)
HamstringsGlutesLower Back
Set
KG
Reps
W
16
8
2
20
8
3
20
8
4
22
8
Dumbbell Step Up
egentlig pƄ smith machine
18 reps1
28 reps2
38 reps3
QuadsGlutes
Dumbbell Step Up
egentlig pƄ smith machine
QuadsGlutes
Set
KG
Reps
1
15.5
8
2
15.5
8
3
17.5
8
