workout

Full Body - Glutes Focused

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Luna By Luna

Day 1

exercise
Barbell Deadlift

4 sets x 6 reps

exercise
Sled 45 degrees Leg Press

3 sets x 12 reps

exercise
Dumbbell Banded Hip Thrust (female)

3 sets x 30 reps

exercise
Rounded Back Extension

3 sets x 12 reps

exercise
Lever Seated Hip Abduction

3 sets x 15 reps

exercise
Front Plank

3 sets

Day 2

exercise
Cable Close-Grip Front Lat Pulldown

3 sets x 12 reps

exercise
Cable One Arm Lateral Raise

3 sets x 12 reps

exercise
Cable Standing Single Delt Row

3 sets x 15 reps

exercise
Dumbbell Seated Shoulder Press

3 sets x 12 reps

exercise
Dumbbell Bent over Single Arm Row

3 sets x 12 reps

exercise
Push-up

3 sets x 15 reps

Day 3

exercise
Barbell Hip Thrust

4 sets x 10 reps

exercise
Barbell Romanian Deadlift

3 sets x 12 reps

exercise
Dumbbell Reverse Lunge from Deficit (male)

3 sets x 12 reps

exercise
Lever Lying Leg Curl

3 sets x 10 reps

exercise
Cable hip abduction

3 sets x 15 reps

exercise
Dumbbell Standing Calf Raise

3 sets x 15 reps

Day 4

exercise
Lever Chest Press

3 sets x 8 reps

exercise
Reverse Grip Machine Lat Pulldown

3 sets x 8 reps

exercise
Dumbbell Squeeze Bench Press

3 sets x 10 reps

exercise
Cable Front Raise

3 sets x 10 reps

exercise
Dumbbell Rear Delt Fly

3 sets x 12 reps

exercise
Cable Seated One Arm Alternate Row

3 sets x 12 reps

Day 5

exercise
Barbell Hip Thrust

3 sets x 12 reps

exercise
Dumbbell Bulgarian Split Squat

3 sets x 12 reps

exercise
Cable Donkey Kickback

3 sets x 15 reps

exercise
Lever One Leg Extension

3 sets x 8 reps

exercise
Lever Seated Hip Abduction

3 sets x 12 reps

exercise
Crunch Floor

3 sets x 15 reps

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