Workout Routine

Julia Glutes

by Baer451

Workouts

Workout 1

Banded 45s

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
0 sec
2
80% TM
3
0 sec
3
90% TM
1
30 sec
4
100% TM
6
180 sec
5
100% TM
6
180 sec

Banded 45s

5 sets

Gym80 Step-Up Machine

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
0 sec
2
80% TM
3
0 sec
3
90% TM
1
30 sec
4
100% TM
6
180 sec
5
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 5 kg
Extra 3+ reps, increase TM by 10 kg

Gym80 Step-Up Machine

5 sets

Seated Abduction

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
0 sec
2
80% TM
3
0 sec
3
90% TM
1
30 sec
4
100% TM
6
180 sec
5
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 8 kg
Extra 3+ reps, increase TM by 16 kg

Seated Abduction

5 sets