July 11, 2026
Ягодицы
1 h 26 min duration
10285 kg volume
21 sets
Medium Gluteus on Low Pulley
20 kg × 13 · 20 kg × 13 · 20 kg × 13
Hip Thrust (Barbell)
100 kg × 15 · 100 kg × 14 · 75 kg × 14
Leg Press (Machine)
25 kg × 15 · 35 kg × 13 · 35 kg × 15
Leg Extension (Machine)
20 plates × 13 · 20 plates × 13 · 20 plates × 12
Lying Leg Curl (Machine)
20 kg × 15 · 25 kg × 11 · 25 kg × 11
Standing Calf Raise (Machine)
40 kg × 16 · 50 kg × 14 · 50 kg × 13
Hip Abduction (Machine)
10 kg × 15 · 15 kg × 15 · 15 kg × 15