Lower Body | WSSB
Body Heatmap
Target Muscles
Deadlift (Trap bar)
WORK UP TO A MAX SET OF 5 REPS.
1-W
2-W
3-3
4-4
55 repsF
GlutesHamstringsQuadsLower BackUpper Back
Deadlift (Trap bar)
WORK UP TO A MAX SET OF 5 REPS.
GlutesHamstringsQuadsLower BackUpper Back
Set
KG
Reps
W
-
-
W
-
-
3
-
-
4
-
-
F
-
5
Walking Lunge (Dumbbell)
PERFORM 3-4 SETS OF 8-15 REPS.
18-15 reps1
28-15 reps2
38-15 reps3
48-15 reps4
QuadsGlutesHamstrings
Walking Lunge (Dumbbell)
PERFORM 3-4 SETS OF 8-15 REPS.
QuadsGlutesHamstrings
Set
KG
Range
1
-
-
2
-
-
3
-
-
4
-
-
Cable Pull Through
PERFORM 3-4 SETS OF 6-10 REPS.
16-10 reps1
26-10 reps2
36-10 reps3
46-10 reps4
GlutesHamstrings
Cable Pull Through
PERFORM 3-4 SETS OF 6-10 REPS.
GlutesHamstrings
Set
KG
Range
1
-
-
2
-
-
3
-
-
4
-
-
Dead Hang
PERFORM 3 SETS OF TIMED SETS.
100:301
200:302
300:303
LatsForearms
Dead Hang
PERFORM 3 SETS OF TIMED SETS.
LatsForearms
Set
Time
1
-
2
-
3
-
