Día 1 - Glúteo pesado
Body Heatmap
Target Muscles
Back Extension (Weighted Hyperextension)
112 reps1
210 reps2
312 reps3
412 reps4
Lower BackGlutesHamstrings
Back Extension (Weighted Hyperextension)
Lower BackGlutesHamstrings
Set
KG
Reps
1
22
12
2
22
10
3
22
12
4
22
12
Standing Cable Glute Kickbacks
116 reps1
216 reps2
316 reps3
416 reps4
GlutesHamstrings
Standing Cable Glute Kickbacks
GlutesHamstrings
Set
KG
Reps
1
21.4
16
2
21.4
16
3
21.4
16
4
21.4
16
Hip Abduction (Machine)
18 reps1
28 reps2
38 reps3
48 reps4
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
64.1
8
2
64.1
8
3
64.1
8
4
64.1
8
Seated Leg Curl (Machine)
110 reps1
28 reps2
38 reps3
46 reps4
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
34.3
10
2
34.3
8
3
34.3
8
4
34.3
6
Leg Press (Machine)
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
160
10
2
165
10
3
165
10
4
165
10
5
165
10
Hip Abduction (Machine)
110 reps1
210 reps2
310 reps3
410 reps4
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
61
10
2
61
10
3
61
10
4
61
10
