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
Hamstrings
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
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 |
3. Straight Leg Deadlift
Straight leg deadlift
Hamstrings
Glutes
Intermediate
4. Straight Leg Deadlift
Straight leg deadlift
Hamstrings
Glutes
Intermediate
| 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
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. Bulgarian Split Squat with Dumbbells
Bulgarian split squat with dumbbells
Glutes
Quadriceps
Intermediate
| Repeats | Rest time | |
|---|---|---|
| Serie 1 | 12 reps | 00:00 |
| Serie 2 | 12 reps | 00:00 |