Rumpe og Bakside Lår
Body Heatmap
Target Muscles
Deadlift (Smith Machine)
112 reps1
210 reps2
38 reps3
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Smith Machine)
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Reps
1
60
12
2
80
10
3
85
8
Dumbbell Step Up
18 reps1
28 reps2
39 reps3
QuadsGlutes
Dumbbell Step Up
QuadsGlutes
Set
KG
Reps
1
30
8
2
30
8
3
30
9
Lying Leg Curl (Machine)
112 reps1
210 reps2
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
20
12
2
20
10
Treadmill
118:001
QuadsHamstringsCalvesGlutes
Treadmill
QuadsHamstringsCalvesGlutes
Set
KM
Duration
1
-
-
Hip Thrust (Smith Machine)
110 reps1
210 reps2
38 reps3
GlutesHamstrings
Hip Thrust (Smith Machine)
GlutesHamstrings
Set
KG
Reps
1
100
10
2
100
10
3
100
8
Standing Cable Glute Kickbacks
110 reps1
210 reps2
315 reps3
GlutesHamstrings
Standing Cable Glute Kickbacks
GlutesHamstrings
Set
KG
Reps
1
30
10
2
30
10
3
30
15
