Séance fessiers
Summary
- 1 workouts per week
- 6 exercises
- Duration 26:06
Basic exercise
Strengthening
At home
At gym
Bodybuilding
1. Monday
1. Lunges
Lunges
Glutes
Quadriceps
Beginner
| Repeats | Rest time | |
|---|---|---|
| Serie 1 | 10 reps | 01:30 |
| Serie 2 | 10 reps | 01:30 |
| Serie 3 | 10 reps | 01:30 |
| Serie 4 | 10 reps | 01:30 |
2. Classic squat
Classic squat
Glutes
Quadriceps
Advanced
| Repeats | Rest time | |
|---|---|---|
| Serie 1 | 10 reps | 01:30 |
| Serie 2 | 10 reps | 01:30 |
| Serie 3 | 10 reps | 01:30 |
| Serie 4 | 10 reps | 01:30 |
3. Straight leg deadlift
Straight leg deadlift
Hamstrings
Glutes
Advanced
4. Straight leg deadlift
Straight leg deadlift
Hamstrings
Glutes
Advanced
| Repeats | Rest time | |
|---|---|---|
| Serie 1 | 12 reps | 01:30 |
| Serie 2 | 12 reps | 01:00 |
5. Hip thrust with bar
Hip thrust with bar
Glutes
Quadriceps
Intermediate
| Repeats | Rest time | |
|---|---|---|
| Serie 1 | 10 reps | 01:30 |
| Serie 2 | 10 reps | 01:30 |
| Serie 3 | 10 reps | 01:30 |
| Serie 4 | 10 reps | 01:30 |
6. Dumbbell lunges
Dumbbell lunges
Glutes
Quadriceps
Intermediate
| Repeats | Rest time | |
|---|---|---|
| Serie 1 | 12 reps | 00:00 |
| Serie 2 | 12 reps | 00:00 |