Uploaded March 2020 | Updated September 2026, 3 weeks ago

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"When I train, I train hard"
Liliana Sakhanova, a bikini fitness athlete that trains hard and lifts heavy, every day with no exceptions. Despite all her planned competitions that got canceled, she is still grinding, doing her thing and developing her perfect bikini division physique.

If you want to grow your glutes & hamstrings muscles or increase the strength this is a perfect workout for you. It takes time to develop a certain physique or develop a certain area on your body but if you work hard every time you workout and lift heavy, you WILL see the results. Be patient... Everything takes time, you have to love the journey and the process!

WORKOUT:
SQUAT MACHINE 4SETS X 12REPS
BULGARIAN SPLIT SQUATS: 3SET X 8-10REPS + DROP SET 15REPS
HACK SQUAT MACHINE: 4SET X 10-12REPS
ONE LEG CURL MACHINE: 3SET X 20REPS EACH LEG
LAYING DUMBBELL LEG CURL: 3SET X 20REPS
KICKS BACKS: 4SETS X 15REPS

Homepage: betterbodies.com/sv

Instagram: instagram.com/liliana.sakhanova
Instagram: instagram.com/officialbetterbodies

#GLUTES
#HAMSTRINGS
#BETTERBODIES
#BIKINIFITNESSATHLETE