Day 1: Glutes & Delts
Glutes & Delts
When it comes to creating a killer bikini body, there’s no arguing that glutes and delts top the list of must-have muscle groups. To build the shapely muscle you want, don’t fear lifting heavy weight! Trust me, it won’t make you bulky, but it will give you the curves you’re looking for. Our first focus today will be glutes, with one of the best butt-building exercises—hip thrusts. Once our glutes are exhausted, we’ll move up to our delts. These muscle groups work well with higher rep ranges, so grab your Hydra-Charge and let’s get to work!
Barbell Hip ThrustSets: 4 Reps: 10,5,20,20 |
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Barbell Walking LungeSets: 4 Reps: 10 steps each leg |
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Back ExtensionSets: 2 Reps: 30 |
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GluteatorSets: 4 Reps: 20 |
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Lateral Raise MachineSets: 4 Reps: 20 |
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Alternating Dumbbell Front RaiseSets: 4 Reps: 10 |
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Reverse Cable FlySets: 4 Reps: 10 |
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Six WaysSets: 2 Reps: 12 |
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