Leg - Butt & Hamstring ver.
Body Heatmap
Target Muscles
Single Leg Hip Thrust (Dumbbell)
18 reps1
28 reps2
38 reps3
48 reps4
GlutesHamstrings
Single Leg Hip Thrust (Dumbbell)
GlutesHamstrings
Set
KG
Reps
1
-
8
2
-
8
3
-
8
4
-
8
Romanian Deadlift (Dumbbell)
110 reps1
210 reps2
310 reps3
HamstringsGlutesLower Back
Romanian Deadlift (Dumbbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Bulgarian Split Squat
17 reps1
29 reps2
39 reps3
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
-
7
2
-
9
3
-
9
Sumo Squat (Barbell)
17 reps1
210 reps2
310 reps3
QuadsAdductorsGlutes
Sumo Squat (Barbell)
QuadsAdductorsGlutes
Set
KG
Reps
1
-
7
2
-
10
3
-
10
Standing Calf Raise (Dumbbell)
115 reps1
215 reps2
315 reps3
415 reps4
Calves
Standing Calf Raise (Dumbbell)
Calves
Set
KG
Reps
1
-
15
2
-
15
3
-
15
4
-
15
