Workout Routine

Julia Glutes

by Baer451

Workouts

Workout 1

Kickback Machine

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
85% TM
6
120 sec
3
100% TM
6
180 sec
4
100% TM
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

Kickback Machine

4 sets

Seated Abduction

Set
Intensity
Weight
Reps
Rest time
1
85% TM
6
120 sec
2
100% TM
7 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 7, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

Seated Abduction

2 sets