Mafe Gamboa
Jul 3, 2026, 9:28 PM
Día 3 - Glúteo
Duration
53m
Volume
7,218 kg
Hip Thrust (Barbell)
SetsWeight & Reps
- 180kg x 10 reps
- 280kg x 8 reps
- 380kg x 8 reps
- 480kg x 10 reps
- 580kg x 8 reps
Back Extension (Weighted Hyperextension)
SetsWeight & Reps
- 118kg x 12 reps
- 218kg x 12 reps
- 318kg x 12 reps
Hip Abduction (Machine)
SetsWeight & Reps
- 159kg x 10 reps
- 259kg x 10 reps
- 359kg x 10 reps
Dumbbell Step Up
SetsWeight & Reps
- 120kg x 16 reps
- 220kg x 16 reps
- 320kg x 16 reps
- 420kg x 16 reps