Workout Routine

Yaiza BBL (Back Butt Legs 😉)

by JoeriBosman

Workouts

Back & Arms

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
50% TM
8
100 sec
2
70% TM
8
100 sec
3
@RPE9
8
100 sec
4
@RPE9
8
100 sec

lat pulldown

4 sets

Chest Supporter Row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

Chest Supporter Row

3 sets

Reverse Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
70% TM
12
100 sec
2
@RPE10
12
100 sec
3
@RPE10
12
100 sec
4
@RPE10
12
100 sec

Reverse Pec Deck

4 sets

Cable curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

Cable curl

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec

tricep pushdown

3 sets

Glutes and Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
8
120 sec
2
70% TM
8
120 sec
3
@RPE9
8
120 sec
4
@RPE9
8
120 sec

squat

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
120 sec
2
@RPE10
8
120 sec
3
@RPE10
8
120 sec

romanian deadlift

3 sets

Hip Abductor

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
120 sec
2
@RPE9
8
120 sec
3
@RPE9
8
120 sec

Hip Abductor

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
120 sec
2
@RPE10
8
120 sec
3
@RPE10
8
120 sec

hip thrust

3 sets

Weighted Crunch

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
120 sec
2
@RPE10
10
120 sec
3
@RPE10
10
120 sec

Weighted Crunch

3 sets