anna

@anna

Join ZON

Level 10PRO9,739 XP

Posts

Distance (Total)

0.0 km

XP Total

9,739

Consistency

36%

Training Level

9,739 XP10,000 XP

9,739 / 10,000 XPLv 10 → 11

505.0t lifted lifetime

ConsistencyLast 14 days

Posts 20

anna

Day 2 - Quads and Glutes

Duration: 59 min
Volume: 7,010 kg
Sets: 18

Barbell Back Squat
6 sets · 39 reps
100 kg
Barbell Step-up
3 sets · 52 reps
50 kg
Weighted Back Extension
3 sets · 30 reps
30 kg
2 more exercises

anna

Day 1 - Glutes and Hamstrings

Duration: 57 min
Volume: 10,300 kg
Sets: 15

Bulgarian Squat Smith
6 sets · 72 reps
80 kg
Prone Lying Leg Curl
3 sets · 26 reps
40 kg
Romanian Deadlift
3 sets · 30 reps
90 kg
1 more exercise

anna

Day 1 - Glutes and Hamstrings

Duration: 1h 11
Volume: 10,860 kg
Sets: 17

Bulgarian Squat Smith
6 sets · 72 reps
80 kg
Prone Lying Leg Curl
3 sets · 30 reps
35 kg
Romanian Deadlift
3 sets · 30 reps
90 kg
1 more exercise

anna

11d

Bench Anna

Duration: 43 min
Volume: 2,698 kg
Sets: 11

Bench Press
3 sets · 7 reps
83 kg
One-Arm Dumbbell Lateral Raise
3 sets · 60 reps
10 kg
Incline Hammer Chest Press
3 sets · 28 reps
40 kg
1 more exercise

anna

12d

Day 3 - Solely Glute Focused Day

Duration: 38 min
Volume: 5,780 kg
Sets: 12

Hip Thrust Smith Machine
3 sets · 24 reps
120 kg
Back Extension With Dumbbell
4 sets · 40 reps
20 kg
Seated Hip Abduction Machine
2 sets · 20 reps
60 kg
1 more exercise

anna

17d

Day 2 - Quads and Glutes

Duration: 25 min
Volume: 8,040 kg
Sets: 11

Leg Press
3 sets · 24 reps
160 kg
Barbell Step-up
3 sets · 24 reps
65 kg
Leg Extension
3 sets · 36 reps
60 kg
1 more exercise

anna

19d

Day 1 - Glutes and Hamstrings

Duration: 45 min
Volume: 9,930 kg
Sets: 13

Bulgarian Squat Smith
4 sets · 60 reps
80 kg
Prone Lying Leg Curl
3 sets · 30 reps
35 kg
Romanian Deadlift
3 sets · 24 reps
100 kg
1 more exercise

anna

19d

Bench Anna

Duration: 42 min
Volume: 3,150 kg
Sets: 18

Bench Press
7 sets · 37 reps
80 kg
One-Arm Dumbbell Lateral Raise
6 sets · 48 reps
10 kg
Incline Hammer Chest Press
3 sets · 48 reps
30 kg
1 more exercise

anna

24d

Day 2 - Quads and Glutes

Duration: 1h 08
Volume: 8,600 kg
Sets: 19

Leg Press
5 sets · 44 reps
200 kg
Barbell Step-up
6 sets · 48 reps
30 kg
Leg Extension
6 sets · 66 reps
50 kg
1 more exercise

anna

26d

Day 1 - Glutes and Hamstrings

Duration: 47 min
Volume: 7,720 kg
Sets: 19

Bulgarian Squat Smith
4 sets · 82 reps
80 kg
Prone Lying Leg Curl
3 sets · 26 reps
35 kg
Romanian Deadlift
3 sets
2 more exercises

anna

Day 1 - Glutes and Hamstrings

Duration: 1h 37
Volume: 10,610 kg
Sets: 18

Bulgarian Squat Smith
6 sets · 82 reps
100 kg
Prone Lying Leg Curl
3 sets · 30 reps
35 kg
Romanian Deadlift
3 sets · 30 reps
90 kg
2 more exercises

anna

Day 3 - Solely Glute Focused Day

Duration: 29 min
Volume: 8,270 kg
Sets: 12

Standing Leg Curl
3 sets · 60 reps
10 kg
Hip Thrust Smith Machine
4 sets · 56 reps
90 kg
Seated Hip Abduction Machine
3 sets · 30 reps
80 kg
1 more exercise

anna

Day 2 - Quads and Glutes

Duration: 44 min
Volume: 5,488 kg
Sets: 13

Leg Press
4 sets · 36 reps
200 kg
Barbell Step-up
3 sets · 24 reps
30 kg
Leg Extension
3 sets · 36 reps
60 kg
1 more exercise

anna

Day 1 - Glutes and Hamstrings

Duration: 1h 22
Volume: 11,050 kg
Sets: 20

Bulgarian Squat Smith
8 sets · 78 reps
100 kg
Prone Lying Leg Curl
3 sets · 27 reps
40 kg
Romanian Deadlift
3 sets · 30 reps
100 kg
1 more exercise

anna

Bench Anna

Duration: 39 min
Volume: 2,444 kg
Sets: 22

Bench Press
7 sets · 34 reps
80 kg
One-Arm Dumbbell Lateral Raise
6 sets · 48 reps
8 kg
Incline Hammer Chest Press
6 sets · 60 reps
20 kg
1 more exercise

anna

Afternoon Workout

Duration: 1h 06
Volume: 8,280 kg
Sets: 24

Pull-Up
2 sets · 16 reps
Seated Cable Row
6 sets · 60 reps
40 kg
Cable Neutral Grip Lat Pulldown
3 sets · 30 reps
35 kg
4 more exercises

anna

Day 1 - Glutes and Hamstrings

Duration: 1h 04
Volume: 10,560 kg
Sets: 17

Bulgarian Squat Smith
8 sets · 90 reps
80 kg
Prone Lying Leg Curl
3 sets · 30 reps
35 kg
Romanian Deadlift
3 sets · 30 reps
90 kg
1 more exercise

anna

Bench Anna

Duration: 1h 40
Volume: 5,150 kg
Sets: 21

Bench Press
6 sets · 40 reps
70 kg
One-Arm Dumbbell Lateral Raise
3 sets · 60 reps
8 kg
Incline Hammer Chest Press
6 sets · 60 reps
30 kg
2 more exercises

anna

Day 2 - Quads and Glutes

Duration: 1h 22
Volume: 12,175 kg
Sets: 24

Leg Press
3 sets · 24 reps
160 kg
Barbell Step-up
6 sets · 48 reps
40 kg
Leg Extension
3 sets · 60 reps
60 kg
3 more exercises

anna

Bench Anna

Duration: 43 min
Volume: 2,199 kg
Sets: 16

Bench Press
7 sets · 31 reps
80 kg
One-Arm Dumbbell Lateral Raise
3 sets · 48 reps
8 kg
Incline Hammer Chest Press
3 sets · 30 reps
30 kg
1 more exercise