MILLICENT PENDLEBURY | Glutes Specialist & Confidence Coach on Instagram: "Takeaways: Start each leg day with a different movement pattern compound lift (e.g deadlifts = hinge, hip thrusts = thrust, barbell squats = squat/lunge) Get up to your top sets as quick as you can Fuel your body & your sessions This is your sign to start ✨🤸🏼‍♀️ Full leg day: BB squats 10 with bar/8/6/6/6 RDLs 12/8/8/8 B stance glute drive 10 each leg x3 Glute med hip thrusts 12 each leg x3 Happy glute growing 🤗 @onera

Nirbhay 🇮🇳 on Instagram: "Add this unique superset combination 4sets 12/15 reps each keep increasing weight in every set according to your lifting capacity, take 1.5minutes rest in between sets and repeat the same . . . #forearms #biceps #bodybuilding #fitness #gym"