Lat Pulldown
36.3kg × 12 reps36.3kg × 11 reps
One-arm Dumbbell Row
16kg × 16 reps×216kg × 15 reps
Dumbbell Shoulder Press
10kg × 12 reps×210kg × 11 reps
Side Lateral Raise
5kg × 11 reps5kg × 12 reps5kg × 11 reps
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Best of the last two weeks
Workouts
Do this workout
Band Clamshell
BW × 40 repsBW × 36 reps×2
Hip Thrust
90kg × 10 reps×290kg × 9 reps
Barbell Romanian Deadlift
80kg × 6 reps×2
Dumbbell Bulgarian Split Squat
16kg × 6 reps×2
Band Glute Kickback
BW × 40 repsBW × 35 repsBW × 40 reps
片足ヒップリフト
BW × 25 reps×3
Band Clamshell
BW × 40 reps×3
Hip Thrust
90kg × 11 reps×290kg × 10 reps
Dumbbell Romanian Deadlift
18kg × 9 reps×3
Dumbbell Bulgarian Split Squat
16kg × 6 reps×3
Cable Glute Kickback
13.6kg × 10 reps13.6kg × 11 reps13.6kg × 10 reps
片足ヒップリフト
BW × 25 repsBW × 24 reps
Band Lateral Walk
BW × 40 reps×3
Goblet Squat
22kg × 9 reps×222kg × 8 reps
Leg Press
140kg × 6 reps×2
Dumbbell Bulgarian Split Squat
16kg × 6 reps×3
Leg Curl
35kg × 10 reps35kg × 9 reps
片足ヒップリフト
BW × 25 reps×3
Lat Pulldown
36.3kg × 12 reps×236.3kg × 11 reps
One-arm Dumbbell Row
16kg × 16 reps×216kg × 15 reps
Dumbbell Shoulder Press
10kg × 12 reps×210kg × 10 reps
Side Lateral Raise
5kg × 11 reps5kg × 12 reps5kg × 10 reps
Machine Wide-grip Lat Pulldown
34kg × 10 reps×234kg × 8 reps
One-arm Dumbbell Row
16kg × 16 reps×216kg × 15 reps
Dumbbell Shoulder Press
10kg × 12 reps10kg × 11 reps×2
Cable Lateral Raise
4.5kg × 10 reps4.5kg × 9 reps×2
Band Clamshell
BW × 40 reps
Band Clamshell
BW × 40 reps×3
Goblet Squat
20kg × 9 reps20kg × 10 reps20kg × 9 reps
Horizontal Leg Press
120kg × 7 reps×2
Dumbbell Bulgarian Split Squat
16kg × 6 reps×3
Leg Curl
35kg × 9 reps×3
片足ヒップリフト
BW × 25 reps×2
Band Clamshell
BW × 30 repsBW × 26 repsBW × 30 reps
Hip Thrust
90kg × 10 reps×290kg × 9 reps
Dumbbell Romanian Deadlift
20kg × 9 reps×220kg × 8 reps
Dumbbell Bulgarian Split Squat
16kg × 6 reps×3
Cable Glute Kickback
13.6kg × 9 reps13.6kg × 8 reps13.6kg × 7 reps
片足ヒップリフト
BW × 25 reps×3