Workout Routine

Free

Julia Glutes

by Baer451

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Targeted muscles
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Light
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Very High

Workouts

Workout 1

Banded 45s

Set
Intensity
Weight
Reps
Rest time
1
50% TM
55 lbs
5
0 sec
2
80% TM
90 lbs
3
0 sec
3
90% TM
100 lbs
1
30 sec
4
100% TM
110 lbs
6
180 sec
5
100% TM
110 lbs
6
180 sec

Banded 45s

5 sets

Gym80 Step-Up Machine

Set
Intensity
Weight
Reps
Rest time
1
50% TM
23 lbs
5
0 sec
2
80% TM
36 lbs
3
0 sec
3
90% TM
41 lbs
1
30 sec
4
100% TM
45 lbs
6
180 sec
5
100% TM
45 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 11 lbs
Extra 3+ reps, increase TM by 22 lbs

Gym80 Step-Up Machine

5 sets

Seated Abduction

Set
Intensity
Weight
Reps
Rest time
1
50% TM
23 lbs
5
0 sec
2
80% TM
36 lbs
3
0 sec
3
90% TM
41 lbs
1
30 sec
4
100% TM
45 lbs
6
180 sec
5
100% TM
45 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 18 lbs
Extra 3+ reps, increase TM by 35 lbs

Seated Abduction

5 sets