Bootie day
Body Heatmap
Target Muscles
Hip Thrust (Barbell)
112 reps1
210 reps2
310 reps3
410 reps4
GlutesHamstrings
Hip Thrust (Barbell)
GlutesHamstrings
Set
KG
Reps
1
140
12
2
160
10
3
160
10
4
160
10
Romanian Deadlift (Barbell)
110 reps1
212 reps2
312 reps3
HamstringsGlutesLower Back
Romanian Deadlift (Barbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
60
10
2
60
12
3
60
12
Bulgarian Split Squat
med 10pulses u/vekt
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Bulgarian Split Squat
med 10pulses u/vekt
QuadsGlutesHamstrings
Set
KG
Reps
1
15
10
2
15
10
3
15
10
Sumo Squat (Dumbbell)
supersett med hip abduction
115 reps1
215 reps2
315 reps3
QuadsAdductorsGlutes
Sumo Squat (Dumbbell)
supersett med hip abduction
QuadsAdductorsGlutes
Set
KG
Reps
1
45
15
2
47.5
15
3
47.5
15
Hip Abduction (Machine)
supersett med sumo squat
115 reps1
215 reps2
315 reps3
AbductorsGlutes
Hip Abduction (Machine)
supersett med sumo squat
AbductorsGlutes
Set
KG
Reps
1
80
15
2
80
15
3
80
15
Standing Cable Glute Kickbacks
112 reps1
212 reps2
312 reps3
GlutesHamstrings
Standing Cable Glute Kickbacks
GlutesHamstrings
Set
KG
Reps
1
22.5
12
2
22.5
12
3
22.5
12
