Smith Machine Hip Thrust
60kg × 6 reps×3
Barbell Romanian Deadlift
40kg × 6 reps×3
Dumbbell Bulgarian Split Squat
9kg × 7 reps9kg × 6 reps
Cable Glute Kickback
7.5kg × 6 reps×3
Bodyweight Squat
BW × 40 reps×3
REDDY
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Best of the last two weeks
Workouts
Do this workout
Smith Machine Squat
40kg × 6 reps×3
Horizontal Leg Press
65kg × 6 reps×3
Dumbbell Bulgarian Split Squat
9kg × 7 reps×29kg × 6 reps
Leg Curl
18.1kg × 10 reps×2
Bodyweight Squat
BW × 40 reps×3
Machine Wide-grip Lat Pulldown
20kg × 12 reps×2
Seated Cable Row
20kg × 12 reps×2
Machine Shoulder Press
15kg × 14 reps×215kg × 13 reps
Side Lateral Raise
3kg × 12 reps×23kg × 10 reps
腹筋
BW × 12 repsBW × 11 reps
Smith Machine Hip Thrust
60kg × 6 reps
Smith Machine Squat
40kg × 6 reps×3
Horizontal Leg Press
65kg × 6 reps×3
Dumbbell Bulgarian Split Squat
9kg × 6 reps×3
Leg Curl
18.1kg × 10 reps×2
腹筋
BW × 12 reps×2BW × 11 reps
Smith Machine Hip Thrust
60kg × 6 reps×3
Barbell Romanian Deadlift
40kg × 6 reps×3
Dumbbell Bulgarian Split Squat
9kg × 6 reps×3
Machine Glute Kickback
25kg × 10 reps×225kg × 9 reps
Bodyweight Squat
BW × 40 repsBW × 37 repsBW × 40 reps
Lat Pulldown
20kg × 12 reps×2
Seated Cable Row
20kg × 12 reps×220kg × 10 reps
Machine Shoulder Press
15kg × 14 reps×215kg × 13 reps
Side Lateral Raise
3kg × 13 reps×23kg × 12 reps
腹筋
BW × 14 repsBW × 13 repsBW × 11 reps