Day 3 - Quick Glute
Body Heatmap
Target Muscles
Hip Thrust (Barbell)
110 reps1
210 reps2
310 reps3
GlutesHamstrings
Hip Thrust (Barbell)
GlutesHamstrings
Set
KG
Reps
1
61.2
10
2
61.2
10
3
61.2
10
Romanian Deadlift (Barbell)
18 reps1
28 reps2
38 reps3
HamstringsGlutesLower Back
Romanian Deadlift (Barbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
29.5
8
2
29.5
8
3
29.5
8
Bulgarian Split Squat
18 reps1
28 reps2
38 reps3
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
18.1
8
2
18.1
8
3
18.1
8
Standing Cable Glute Kickbacks
straight foot
110 reps1
210 reps2
GlutesHamstrings
Standing Cable Glute Kickbacks
straight foot
GlutesHamstrings
Set
KG
Reps
1
11.3
10
2
11.3
10
