Mafe Gamboa
Aug 11, 2026, 9:56 PM
Día 1 - Glúteo pesado
Duration
1h 30m
Volume
17,236 kg
Back Extension (Weighted Hyperextension)
SetsWeight & Reps
- 120kg x 10 reps
- 220kg x 12 reps
- 320kg x 12 reps
- 420kg x 12 reps
Hip Thrust (Smith Machine)
SetsWeight & Reps
- 190kg x 8 reps
- 290kg x 10 reps
- 390kg x 10 reps
- 490kg x 10 reps
- 590kg x 10 reps
Seated Leg Curl (Machine)
SetsWeight & Reps
- 133kg x 8 reps
- 233kg x 8 reps
- 333kg x 8 reps
- 433kg x 8 reps
Leg Press (Machine)
SetsWeight & Reps
- 1150kg x 10 reps
- 2150kg x 10 reps
- 3150kg x 10 reps
- 4150kg x 10 reps
- 5150kg x 10 reps
Rear Kick (Machine)
SetsWeight & Reps
- 165kg x 16 reps
- 260kg x 20 reps
- 360kg x 20 reps