Mafe Gamboa
Jul 3, 2026, 8:34 PM
Día 3 - Glúteo
Duration
1h 51m
Volume
9,433 kg
Hip Thrust (Barbell)
SetsWeight & Reps
- 180kg x 8 reps
- 280kg x 8 reps
- 380kg x 8 reps
- 480kg x 8 reps
- 580kg x 8 reps
Back Extension (Weighted Hyperextension)
SetsWeight & Reps
- 118kg x 12 reps
- 218kg x 12 reps
- 318kg x 12 reps
Bulgarian Split Squat
SetsWeight & Reps
- 114kg x 16 reps
- 214kg x 16 reps
- 314kg x 16 reps
- 414kg x 16 reps
Leg Extension (Machine)
SetsWeight & Reps
- 161kg x 10 reps
- 261kg x 8 reps
- 361kg x 8 reps
- 462.5kg x 10 reps
Hip Abduction (Machine)
SetsWeight & Reps
- 159kg x 10 reps
- 259kg x 10 reps
- 359kg x 10 reps
- 459kg x 12 reps