pernas + gluteos
Body Heatmap
Target Muscles
Hip Thrust (Machine)
112 reps1
212 reps2
312 reps3
GlutesHamstrings
Hip Thrust (Machine)
GlutesHamstrings
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Leg Press Horizontal (Machine)
112 reps1
212 reps2
312 reps3
QuadsGlutesHamstrings
Leg Press Horizontal (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Lying Leg Curl (Machine)
112 reps1
212 reps2
312 reps3
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Hip Abduction (Machine)
112 reps1
212 reps2
312 reps3
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Crunch (Machine)
112 reps1
212 reps2
312 reps3
Abs
Crunch (Machine)
Abs
Set
KG
Reps
1
-
12
2
-
12
3
-
12
