LUNI-24.10.

2016
1. barbell hip thrust-4x12 (15kg-
15kg)
2. butt blaster(leg curls machine)-
4x12 (40kg)
3. seated hip abduction machine-
4x15 (35kg)
4. box squats(smith machine)- 4x12
(7,5kgx7,5kg)
5. roumanian deadlift- 4x12
(7,5kgx7,5kg) => dumbbell deads
(7,5kgx7,5kg)
6. lying leg curls 4x10 (40kg)
7. calves- leg press (80kg)
-stepper(10with10)

QUADS/GLUTES GLUTES
squat(front/back) barbell hip thrust
leg press butt blaster/cable glute kickback
lunge(walking/smith machine) bodyweight back extension
*leg extensions* seated hip abduction machine
HAMS/GLUTES cable/band standing hip abduction
conventional/roumanian deadlift
single leg back extension
lying leg curls
calves exercises