Mafe Gamboa
Aug 18, 2026, 10:09 PM
Día 1 - Glúteo pesado
Duration
1h 49m
Volume
8,119 kg
Back Extension (Weighted Hyperextension)
SetsWeight & Reps
- 120kg x 10 reps
- 220kg x 12 reps
- 320kg x 12 reps
- 420kg x 12 reps
Standing Cable Glute Kickbacks
SetsWeight & Reps
- 113kg x 20 reps
- 219kg x 20 reps
- 319kg x 20 reps
- 419kg x 20 reps
- 519kg x 20 reps
Hip Thrust (Smith Machine)
SetsWeight & Reps
- 190kg x 8 reps
- 290kg x 8 reps
- 390kg x 8 reps
- 490kg x 8 reps
Seated Leg Curl (Machine)
SetsWeight & Reps
- 133kg x 8 reps
- 233kg x 7 reps
- 333kg x 6 reps
- 433kg x 6 reps
Hip Abduction (Machine)
SetsWeight & Reps
- 159kg x 8 reps
- 259kg x 8 reps
- 359kg x 8 reps
- 429kg x 8 reps