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Workout: Great Glutes!

My routine for a nice rounded backside.  For all exercises, use as much weight as you can handle, the last 3 should feel nearly impossible.  Push through it!  You never improve if you’re not constantly pushing passed your (perceived) limits. 30 sec – 1 min rest between sets, except supersets: complete the two exercises back to back with zero rest.  At the end of the superset, then rest, complete the superset again for 3 total sets each.

  • Regular set: Hip raises with weight plate – 3 sets of 25, + 5 pulses at end
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picture fitbie.msn.com

 

  • Superset: Wide stance barbell squat (feet pointed slightly out) &
  • Bulgarian split squats 3 sets of 12 reps each

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pic fitbie.msn.com/

 

  • Superset: Clamshells 3 sets of 12 &
  • Stiff-legged deadlift 3 sets of 10
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clamshell pic bodynomics.com
clamshell pic http://bretcontreras.com
clamshell pic http://bretcontreras.com
stiff legged deadlift
stiff legged deadlift bodybuilding.com
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  • Superset: One-legged deadlift 3 sets of 10 per side &
  • Plyo jump squats 3 sets of 20
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pic cdn.list25.com

 

  • Superset: Deep sumo squats 3 sets of 12 &
  • Walking lunges 3 sets of 10 per leg
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pic http://raymondonyango.files.wordpress.com/
pic womenhealthmag.com
pic womenhealthmag.com

 

2 thoughts on “Workout: Great Glutes!

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