PIERNA FULL + GLUTEO

Exercise 1

Barbell Squat

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 2

Deadlift

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 3

Romanian Deadlift

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 4

Barbell Sumo Squat

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 5

Barbell Bulgarian Split Squat

Equipment: Barbell, Bench, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 6

Barbell Lunge

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 7

Barbell Step-Up

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 8

Barbell Bench Front Squat

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 9

Trap Bar Deadlift

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 10

Stiff Leg Deadlift

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 11

The Box Jump

Equipment: Bench, Full Gym, NO EQUIPMENT

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4 Sets

12 Reps

40 SEG Rest

Exercise 12

Cable Forward Lunge

Equipment: Cable, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 13

Plie Dumbbell Squat

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 14

Dumbbell Bulgarian Split Squat

Equipment: Bench, Dumbbells, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 15

Dumbbell Romanian Deadlift

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 16

Dumbbell Lunge

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 17

Dumbbell Lunge

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 18

Dumbbell Straight Leg Deadlift

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 19

Dumbbell Goblet Squat

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 20

Dumbbell Pull Through

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

40 SEG Rest

Exercise 21

Leg Press

Equipment: Full Gym, Machine

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4 Sets

12 Reps

40 SEG Rest

Exercise 22

Leg Curl

Equipment: Full Gym, Machine

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4 Sets

12 Reps

40 SEG Rest

Exercise 23

Seated Leg Curl

Equipment: Full Gym, Machine

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4 Sets

12 Reps

40 SEG Rest

Exercise 24

Leg Extension

Equipment: Full Gym, Machine

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4 Sets

12 Reps

40 SEG Rest

Exercise 25

Hack Squats Machine

Equipment: Full Gym, Machine

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4 Sets

12 Reps

40 SEG Rest

Exercise 26

Lever Single Leg Curl

Equipment: Full Gym, Machine

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4 Sets

12 Reps

40 SEG Rest

Exercise 27

Horizontal Leg Press

Equipment: Full Gym, Machine

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4 Sets

12 Reps

40 SEG Rest

Exercise 28

Reverse Hack Squat

Equipment: Full Gym, Machine

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4 Sets

12 Reps

40 SEG Rest

Exercise 29

Single Leg Press

Equipment: Machine

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4 Sets

12 Reps

40 SEG Rest

Exercise 30

Single Leg Extension

Equipment: Full Gym, Machine

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4 Sets

12 Reps

40 SEG Rest

Exercise 31

Smith Machine Leg Press

Equipment: Full Gym, Machine

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4 Sets

12 Reps

40 SEG Rest

Exercise 32

Smith Machine Lunge

Equipment: Full Gym, Machine

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4 Sets

12 Reps

40 SEG Rest

Exercise 33

Hip Adduction Machine

Equipment: Full Gym, Machine

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4 Sets

12 Reps

40 SEG Rest

Exercise 34

Hip Abduction Machine

Equipment: Full Gym, Machine

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4 Sets

12 Reps

40 SEG Rest

Exercise 35

Bodyweight Standing Calf Raise

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

12 Reps

30 seg Rest

Exercise 36

Barbell Seated Calf Raise

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

30 SEG Rest

Exercise 37

Leg Press Calf Raise

Equipment: Full Gym, Machine

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4 Sets

12 Reps

30 SEG Rest

Exercise 38

Lever Seated Calf Raise

Equipment: Full Gym, Machine

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4 Sets

12 Reps

30 SEG Rest

Exercise 39

Hack Machine One-Leg Calf Raise

Equipment: Full Gym, Machine

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4 Sets

12 Reps

30 SEG Rest

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