Saturday · Week 1

Legs B + Arms/Glutes

Glutes & lower body shape

Progress

0 / 7 exercises

Back Squat (light)
3 x 10 120 sec
Start (W1)Bar or +2.5 kg/sideWeek 1Bar+5/side 4x8
Leg Press
4 x 15 120 sec
Start (W1)60-65 kgWeek 170kg 4x12
Barbell Hip Thrust
3 x 10-12 90 sec
Start (W1)Bar or 30 kg totalWeek 130kg total 3x10-12
Leg Curl
3 x 15 60 sec
Start (W1)20 kgWeek 120kg 3x15
Calf Raise
4 x 20 60 sec
Start (W1)40-50 kgWeek 145kg 4x20
EZ-bar Curl
3 x 10-12 60 sec
Start (W1)5 kgWeek 15kg 3x10-12
Rope Pushdown
3 x 12 60 sec
Start (W1)15 kgWeek 115kg 3x12