Sumeeta Hot 🔥🔥Fitness Model After Workout At Gym| Lifting zone
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sumeeta.
Estava morrendo de saudades dos meus treinos! 😍🍑
SALVA ESSE TREINO COMPLETO DE GLÚTEOS 🍑🍑
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First I divide the workout in 4 different movements and I always do exercises from all 4 categories. If you work your glutes/legs more than one time per week, this does not have to be your structure for every workout but should be per week!
Legs & Glutes🍑
01. Stiff 3 x 12 com flexora 1 x 6 x 6 / 1 x 15 com pico de
contração/ 1 x drop set
02. Flexora em pé 1 x 15 com pico de contração/ 1x 12 com 3
curtas embaixo / 1 x drop
03. Leg vertical 30/20/15/10 + extensora 6 x 6 com 5 curtas
em cima / 10 curtas 2 completas , 9 curtas , 2 completas até
zerar / 1 x unilateral + 10 completas com pico de contração,
unilateral 9 completas até zerar
04. Leg 10/12/10 + agachamento 15/12/10/10
05. Panturrilhas 2 x 100 sem peso
Pant no leg 4 x 50 + pant sentada 4 x 20 com pico
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