What do You think?
plan is whole my idea

every part - every 3 day
RUN: A1, B1, off, A2, B2, off, A1, B1, off, A2, B2, off

SPEC GLUTES for 5 weeks

GLUTES

A1 set x reps
Hip Thrusty (2 legs) barbell 4x 10-12-20-15 + drop
Single Leg Reverse Hyper cable 4x 15-20

Leg curl - 1lef+1right +2leg 4x 8l+8r+12 two legs
+ drag plate 4x max ~15-20

Squat back 1i1/2 5x 10-12-20-15+12+dropset
front squat 2x 15 + dropset
leg abduction on cable 3x 15-20, last AMRAP
Abduction machine 3x 15-20, last AMRAP
Calves on smith + band glute cirucs 5x 20-30rep> 10sek rest pause>amraps
Lunges step up (front leg little upper) on smith 2x 15reps - very low negativ

B1
Chest press dumbells on bench + 10-12-12-10+drop
Chin up - amrap, 4x5 z obc.
Arolds press: 10-12-12-10
Flyes with dumbells 3x15-20
facepull 3x15-20
Biceps curls with dumbells 3x10
triceps extensions on cable push down 3x10
ABS legs rises on bench with dumbell 3x12
superman 4x15-20
Rowing with dumbell lying on bench 3x10-12 with squees 2-3sek

A2 ser reps
Lunges on smith (front leg on step up) 5x 10-12-20-15+12+drop
Bent Leg Reverse hyper with dumbell 4x 15-20

RDL barblell 4 10-12-20-15+dropset
+ Glute Ham rise X4 max (slowly!)

Hack Squat - 1 Leg+1 leg+2 legs: 4x 8l+8r+12 both
+legs extensions 1 legs 3 x15r squeez 4sek

Abduction machine 3x 15-20, last AMRAP
Reverse Abduction machine 3x 15-20, last AMRAP
Machine Calves seating + band glute cirucs 5x 20-30rep> 10sek rest pause>amraps

B2
Chest press barbell on bench + 4x 10-12-12-10+drop
Rowing with barbell - 10-12-12-10+drop
Military press barbell 10-12-12-10+8
standing cable side lateral 3x15-20
Cable Scarecrow 3x15-20
Biceps curl sitting on bench 3x10
Skullcrasher 3x10
+ kick back 3x1 2
Pulldown Crunch 3x 12
+sicilian crunch 3x 12
One-arm low pulley cable row 3 x max squeez

what do You think?