Día 3 - Glúteo
Body Heatmap
Target Muscles
Hip Abduction (Machine)
18 reps1
28 reps2
310 reps3
49 reps4
58 reps5
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
64
8
2
64
8
3
64
10
4
64
9
5
64
8
Leg Press (Machine)
19 reps1
210 reps2
31 reps3
410 reps4
510 reps5
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
170
9
2
170
10
3
170
1
4
170
10
5
160
10
Curtsy Lunge (Dumbbell)
120 reps1
216 reps2
316 reps3
420 reps4
QuadsGlutesAdductors
Curtsy Lunge (Dumbbell)
QuadsGlutesAdductors
Set
KG
Reps
1
18
20
2
18
16
3
18
16
4
10
20
Leg Extension (Machine)
110 reps1
210 reps2
310 reps3
410 reps4
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
61
10
2
64
10
3
64
10
4
64
10
Seated Calf Raise
18 reps1
28 reps2
38 reps3
48 reps4
Calves
Seated Calf Raise
Calves
Set
KG
Reps
1
35
8
2
35
8
3
35
8
4
35
8
Bulgarian Split Squat
120 reps1
220 reps2
320 reps3
420 reps4
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
18
20
2
18
20
3
18
20
4
18
20
Hip Thrust (Barbell)
18 reps1
28 reps2
38 reps3
48 reps4
58 reps5
GlutesHamstrings
Hip Thrust (Barbell)
GlutesHamstrings
Set
KG
Reps
1
95
8
2
95
8
3
95
8
4
95
8
5
95
8
Hip Thrust (Smith Machine)
18 reps1
28 reps2
310 reps3
49 reps4
59 reps5
GlutesHamstrings
Hip Thrust (Smith Machine)
GlutesHamstrings
Set
KG
Reps
1
95
8
2
95
8
3
95
10
4
95
9
5
95
9
