Nicole Mejiaのインスタグラム(nicole_mejia) - 4月23日 04時09分

Aaaannnndddd, we’re back!
Here’s a back and glute workout you can do in the gym:
1st circuit
- 12 one-armed bent-over lat pulls per side
- 12 donkey kicks per side
X3

2nd circuit
- 15 seated rows
- 15 pulsing glute bridges
X3

3rd circuit
- 15 rear lat pulls
- 15 diagonal lifts per side
X3

4th circuit
- 12 rear flys
- 12 donkey kicks per side
X3
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When I combine these muscle groups, I tend to keep weight on the higher end and reps low/moderate.
💫My rule of thumb: lift as heavy as I can with impeccable form for the listed reps. As you get stronger, this will increase but don’t stress lifting ULTRA heavy. There’s emerging research on the muscle building effects of lifting with just 25% of your one rep max at 20+ reps. More important than lifting a bunch of weight is lifting with proper movement patterns.💫
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Happy lifting and let me know if you do this workout!
💪🏽💦✨
@getfitandthick
#workoutoftheday
#gluteworkout
#workoutinspo

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