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Fri Mar 29 2024 5:50 PM

  • Glutes (2p, 1s)
  • Forearms (2p)
  • Quads (1p, 1s)
  • Calves (1p)
  • Hamstrings (1s)
  1. Barbell Glute Bridge
  2. Calf Press On The Leg Press Machine
  3. Dumbbell Split Squat
  4. Leg Press
  5. Palms-Down Dumbbell Wrist Curl Over A Bench
  6. Palms-Up Dumbbell Wrist Curl Over A Bench
Barbell Glute Bridge
F3-29-244 sets
25 lb
12
40 lb
10
55 lb
8
70 lb
9
PR: 110 × 10 (664 days ago) [64%]
Machine glute bridge
Calf Press On The Leg Press Machine
F3-29-244 sets
360 lb
12
450 lb
10
540 lb
8
630 lb
6
PR: 630 × 6 (749 days ago) [100%]
Dumbbell Split Squat
F3-29-244 sets
0 lb
8
10 lb
6
10 lb
7
20 lb
4
PR: 80 × 6 (109 days ago) [25%]
First time doing these. Terrible form. Hard to balance foot on gym bench. Stopped on last set because it was starting to hurt left foot in way that could lead you to injury.
Leg Press
F3-29-244 sets
360 lb
12
450 lb
10
540 lb
8
630 lb
6
PR: 630 × 6 (749 days ago) [100%]
Palms-Down Dumbbell Wrist Curl Over A Bench
F3-29-244 sets
10 lb
12
12.5 lb
10
15 lb
8
17.5 lb
6
PR: 30 × 12 (976 days ago) [58%]
Palms-Up Dumbbell Wrist Curl Over A Bench
F3-29-244 sets
10 lb
12
12.5 lb
10
15 lb
8
17.5 lb
6
PR: 40 × 10 (605 days ago) [44%]