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Nitrosigine Pump Program

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Routine

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Glutes/Legs

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 10

Back Squat

Equipment
Barbell, Squat Rack
Sets
4
Reps
10
Rest
120 sec
*Perform using a normal stance.
Exercise 2 of 10

Back Squat

Equipment
Barbell, Squat Rack
Sets
3
Reps
10
Rest
120 sec
*Perform using a wide stance.
Exercise 3 of 10

Barbell Hack Squat

Equipment
Barbell
Sets
4
Reps
12
Rest
90 sec
Exercise 4 of 10

Leg Press

Equipment
Sets
4
Reps
12
Rest
90 sec
Exercise 5 of 10

Dumbbell Lunge

Equipment
Dumbbells
Sets
3
Reps
12
Rest
90 sec
Exercise 6 of 10

Nitrosigine Pump Program

Equipment
Sets
3
Reps
12
Rest
90 sec
Exercise 7 of 10

Seated Leg Curl

Equipment
Sets
4
Reps
12
Rest
90 sec
Exercise 8 of 10

Lying Leg Curl

Equipment
Sets
4
Reps
12
Rest
90 sec
Exercise 9 of 10

Standing Calf Raise

Equipment
Box
Sets
4
Reps
12
Rest
90 sec
Exercise 10 of 10

Seated Calf Raise

Equipment
Bench
Sets
4
Reps
12
Rest
90 sec
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