IZOLACIJA GLUTEUSA

4x8-10 dumbbell hip thrusts

4x8 dumbbell split squats (each leg)

superset: 4x
8 step ups (each leg)
10 curtsy lunges (each leg)

3x10 resistance band glute medius kick back

 PULL

4x8 lat pull downs

3x10 reveries grip pull downs

superset: 3x
10 dumbbell rows
8 dumbbell hammer curls

superset: 3x
10 dumbbell back flies
8 wide curls
 LEG DAY

4x8 heel elevated goblet squats

4x12 (total) forward lunges

3x10 leg extensions

finisher
2x15
body weight squats
jump squats
 PUSH

4x8 dumbbell bench press

3x10 standing overhead press

3x10 lateral raises

3x8 incline push ups (or knee supported push ups)

3x10 triceps kickbacks

GLUT I ZADNJA LOŽA

4x8 dumbbell hip thrust + pulse

3x10 good mornings

3x8-10 rdls

4x8 hamstring curls

3x10 hypertensions