روز سوم – Glute
Body Heatmap
Target Muscles
Hip Thrust (Machine)
112 reps1
212 reps2
312 reps3
412 reps4
GlutesHamstrings
Hip Thrust (Machine)
GlutesHamstrings
Set
KG
Reps
1
-
12
2
-
12
3
-
12
4
-
12
Bulgarian Split Squat
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Triceps Kickback (Dumbbell)
115 reps1
215 reps2
315 reps3
Triceps
Triceps Kickback (Dumbbell)
Triceps
Set
KG
Reps
1
-
15
2
-
15
3
-
15
Hip Abduction (Machine)
115 reps1
215 reps2
315 reps3
415 reps4
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
-
15
2
-
15
3
-
15
4
-
15
Frog Pumps (Dumbbell)
120 reps1
220 reps2
320 reps3
Glutes
Frog Pumps (Dumbbell)
Glutes
Set
KG
Reps
1
-
20
2
-
20
3
-
20
Lying Knee Raise
112 reps1
212 reps2
312 reps3
Abs
Lying Knee Raise
Abs
Set
Reps
1
12
2
12
3
12
Cable Crunch
115 reps1
215 reps2
315 reps3
Abs
Cable Crunch
Abs
Set
KG
Reps
1
-
15
2
-
15
3
-
15
Side Plank
100:301
200:302
ObliquesAbs
Side Plank
ObliquesAbs
Set
Time
1
-
2
-
Stair Machine
109:001
QuadsGlutesCalves
Stair Machine
QuadsGlutesCalves
Set
KM
Duration
1
-
-
