4. Glute builder
Body Heatmap
Target Muscles
Deadlift (Trap bar)
did normal deadlifts 14.09, bad back
110 reps1
212 reps2
38 reps3
46 reps4
56 reps5
GlutesHamstringsQuadsLower BackUpper Back
Deadlift (Trap bar)
did normal deadlifts 14.09, bad back
GlutesHamstringsQuadsLower BackUpper Back
Set
KG
Reps
1
65
10
2
75
12
3
85
8
4
95
6
5
95
6
Dumbbell Step Up
smith machine not dumbells
18 reps1
28 reps2
312 reps3
412 reps4
510 reps5
610 reps6
QuadsGlutes
Dumbbell Step Up
smith machine not dumbells
QuadsGlutes
Set
KG
Reps
1
20
8
2
20
8
3
10
12
4
10
12
5
15
10
6
15
10
Back Extension (Weighted Hyperextension)
112 repsW
212 reps2
312 reps3
412 reps4
Lower BackGlutesHamstrings
Back Extension (Weighted Hyperextension)
Lower BackGlutesHamstrings
Set
KG
Reps
W
-
12
2
10
12
3
10
12
4
10
12
Hip Abduction (Machine)
cramping in right butt cheek
112 reps1
212 reps2
312 reps3
AbductorsGlutes
Hip Abduction (Machine)
cramping in right butt cheek
AbductorsGlutes
Set
KG
Reps
1
27.2
12
2
27.2
12
3
27.2
12
Lying Leg Curl (Machine)
112 reps1
212 reps2
310 reps3
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
22.5
12
2
22.5
12
3
22.5
10
Sled Push
130 km · 40 kg1
230 km · 60 kg2
330 km · 60 kg3
QuadsGlutesCalves
Sled Push
QuadsGlutesCalves
Set
KM
KG
1
30
40
2
30
60
3
30
60
Good Morning (Barbell)
112 reps1
212 reps2
312 reps3
HamstringsGlutesLower Back
Good Morning (Barbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
25
12
2
27.5
12
3
27.5
12
