3: Thursday- Leg day (Glutes/Hamstrings focused)
Body Heatmap
Target Muscles
Hip Thrust
10kg
16 reps1
26 reps2
36 reps3
46 reps4
GlutesHamstrings
Hip Thrust
10kg
GlutesHamstrings
Set
Reps
1
6
2
6
3
6
4
6
Seated Leg Curl (Machine)
112 reps1
212 reps2
312 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Romanian Deadlift (Dumbbell)
18 reps1
28 reps2
38 reps3
48 reps4
HamstringsGlutesLower Back
Romanian Deadlift (Dumbbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
-
8
2
-
8
3
-
8
4
-
8
Sumo Squat (Dumbbell)
110 reps1
210 reps2
310 reps3
410 reps4
QuadsAdductorsGlutes
Sumo Squat (Dumbbell)
QuadsAdductorsGlutes
Set
KG
Reps
1
12.5
10
2
12.5
10
3
12.5
10
4
12.5
10
Farmers Walk
fram och tillbaka torsvik
12 reps1
22 reps2
32 reps3
ForearmsUpper TrapsAbs
Farmers Walk
fram och tillbaka torsvik
ForearmsUpper TrapsAbs
Set
KG
Reps
1
40
2
2
40
2
3
40
2
Reverse Lunge (Dumbbell)
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Reverse Lunge (Dumbbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
5
10
2
5
10
3
5
10
