Lat Pulldown
37.5kg × 19 reps×237.5kg × 18 reps
One-arm Dumbbell Row
20kg × 14 reps20kg × 12 reps×2
Dumbbell Shoulder Press
12.5kg × 13 reps12.5kg × 12 reps×2
Side Lateral Raise
5kg × 15 reps5kg × 14 reps5kg × 12 reps
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Best of the last two weeks
Workouts
Do this workout
Band Lateral Walk
BW × 40 reps×3
Squat
80kg × 5 reps70kg × 7 reps70kg × 8 reps×3
Leg Press
120kg × 9 reps120kg × 8 reps×2120kg × 7 reps×2
Dumbbell Bulgarian Split Squat
15kg × 12 reps15kg × 11 reps15kg × 10 reps15kg × 9 reps×2
Leg Curl
27.2kg × 20 reps27.2kg × 19 reps27.2kg × 17 reps×3
Band Lateral Walk
BW × 40 reps×3
Hip Thrust
100kg × 12 reps100kg × 11 reps100kg × 10 reps100kg × 9 reps×2
Dumbbell Romanian Deadlift
17.5kg × 15 reps17.5kg × 13 reps17.5kg × 12 reps×2
Dumbbell Bulgarian Split Squat
15kg × 12 reps15kg × 11 reps15kg × 10 reps15kg × 9 reps×2
Machine Glute Kickback
45kg × 11 reps45kg × 10 reps45kg × 8 reps×3
Band Lateral Walk
BW × 40 repsBW × 39 repsBW × 40 reps
Squat
80kg × 5 reps70kg × 8 reps70kg × 7 reps70kg × 8 reps×2
Horizontal Leg Press
108.9kg × 12 reps108.9kg × 10 reps108.9kg × 9 reps×3
Dumbbell Bulgarian Split Squat
15kg × 12 reps15kg × 11 reps15kg × 10 reps15kg × 9 reps
Leg Curl
31.8kg × 19 reps×231.8kg × 18 reps31.8kg × 17 reps×2
Band Lateral Walk
BW × 40 reps×3
Hip Thrust
100kg × 11 reps×2100kg × 9 reps×3
Dumbbell Romanian Deadlift
17.5kg × 13 reps×217.5kg × 11 reps×3
Dumbbell Bulgarian Split Squat
15kg × 12 reps15kg × 11 reps15kg × 10 reps15kg × 9 reps×2
Cable Glute Kickback
15kg × 11 reps15kg × 10 reps15kg × 9 reps15kg × 8 reps×2
Band Monster Walk
BW × 40 reps×2BW × 36 reps
Squat
90kg × 5 reps70kg × 8 reps70kg × 7 reps×270kg × 8 reps
Leg Press
160kg × 11 reps160kg × 9 reps×2160kg × 8 reps×2
Dumbbell Bulgarian Split Squat
15kg × 12 reps15kg × 11 reps15kg × 10 reps15kg × 9 reps×2
Leg Curl
31.8kg × 20 reps×231.8kg × 18 reps×3
Lat Pulldown
37.5kg × 19 reps×237.5kg × 18 reps
One-arm Dumbbell Row
20kg × 14 reps×220kg × 13 reps
Dumbbell Shoulder Press
12.5kg × 14 reps×212.5kg × 13 reps
Cable Lateral Raise
5kg × 20 reps5kg × 19 reps5kg × 18 reps
Lat Pulldown
37.5kg × 20 reps
Band Monster Walk
BW × 40 repsBW × 36 repsBW × 40 reps
Hip Thrust
100kg × 11 reps×2100kg × 10 reps100kg × 9 reps×2
Dumbbell Romanian Deadlift
17.5kg × 15 reps17.5kg × 13 reps×217.5kg × 12 reps×2
Dumbbell Bulgarian Split Squat
15kg × 12 reps15kg × 11 reps15kg × 10 reps15kg × 9 reps×2
Cable Glute Kickback
15kg × 12 reps15kg × 11 reps15kg × 10 reps15kg × 9 reps