Segunda Feira

Exercise 1

Leg Extension

Equipment: Full Gym, Machine

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4 Sets

8-15 Reps

1 Rest

Exercise 2

Leg Curl

Equipment: Full Gym, Machine

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4 Sets

8-15 Reps

1 Rest

Exercise 3

Hip Abduction Machine

Equipment: Full Gym, Machine

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4 Sets

8-15 Reps

1 Rest

Exercise 4

Squat

Equipment: Barbell, Full Gym

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4 Sets

8-15 Reps

1 Rest

Exercise 5

Cable Donkey Kickback

Equipment: Cable, Full Gym, Resistance Band

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4 Sets

8-15 Reps

1 Rest

Exercise 6

Glute Kickback Machine

Equipment: Full Gym, Machine

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4 Sets

8-15 Reps

1 Rest

Exercise 7

Cable Hip Abduction

Equipment: Cable, Full Gym, Resistance Band

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4 Sets

8-15 Reps

1 Rest

Exercise 8

Deadlift

Equipment: Barbell, Full Gym

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4 Sets

8-15 Reps

1 Rest

Exercise 9

Romanian Deadlift

Equipment: Barbell, Full Gym

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4 Sets

8-15 Reps

1 Rest

Exercise 10

Dumbbell Bulgarian Split Squat

Equipment: Bench, Dumbbells, Full Gym

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4 Sets

8-15 Reps

1 Rest

Exercise 11

Dumbbell Lunge

Equipment: Dumbbells, Full Gym

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4 Sets

8-15 Reps

1 Rest

Exercise 12

Dumbbell Sumo Squat

Equipment: Dumbbells, Full Gym

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4 Sets

8-15 Reps

1 Rest

Exercise 13

Barbell Hip Thrusts

Equipment: Barbell, Full Gym

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4 Sets

8-15 Reps

1 Rest

Leg Extension

Leg Curl

Hip Abduction Machine

Squat

Cable Donkey Kickback

Glute Kickback Machine

Cable Hip Abduction

Deadlift

Romanian Deadlift

Dumbbell Bulgarian Split Squat

Dumbbell Lunge

Dumbbell Sumo Squat

Barbell Hip Thrusts

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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