ADVANCED WORKOUT ROUTINE GLUTE GROWTH/MUSCLE BUILDING

FULL RANGE OF MOTION WITH EVERY REP. ON THE GLUTES FOCUSED DAYS YOU WANNA SQUEEZE THE GLUTES AT THE TOP OF THE MOVEMENT WITHOUT THRUSTING YOUR HIPS FORWARD. CONTROL THE WEIGHT, DON’T LET IT CONTROL YOU! GO AS HEAVY AS YOU CAN WITH PERFECT FORM, THE LAST COUPLE REPS OF EVERY SET SHOULD BE DIFFICULT BUT DOABLE.LETS GET SOME GAINS!! WARM UP WITH 10 MINS CARDIO EVERYDAY BEFORE YOU GET INTO THE WORKOUT. EACH SESSION SHOULD BE DONE IN 45-60 MINS LITTLE REST IN BETWEEN SETS.JUST ENOUGH TO DRINK SOME WATER AND KEEP GOING. ALSO 10,000 STEPS A DAY SEND ME A PIC THE TRACKER SO I KNOW YOU’VE HIT THE DAILY STEP COUNT


WEEKS 1&2:
START WITH 10 MIN WARM UP BEFORE EACH WORKOUT. YOU WANNA REST JUST LONG ENOUGH TO MOVE ON TO THE NEXT EXERCISE. EACH WORKOUT SHOULD ONLY TAKE AN HOUR MAYBE LESS. PUSH YOURSELF!! THE LAST COUPLE REPS SHOULD BE DOABLE WITH GOOD FORM BUT HARD TO FINISH. 12,000 STEPS A DAY 7 DAYS A WEEK WERE DOING 5 SETS OF 10 THIS TIME


LOWER BODY: GLUTE FOCUSED 2 MINUTE REST BETWEEN SETS
WARM UP WITH SEATED ABDUCTORS WITH A BAND AND LATERAL BANDED WALKS 4 SETS OF 20 TO WARM UP THE GLUTES BEFORE WE START.
SUMO DEADLIFTS START WITH 15 REPS/12/10/8/6 ADDING WEIGHT EACH SET SUPERSET WITH BANDED KICK BACKS 5 SETS OF 15 EACH LEG
HIP THRUSTS 15/12/10/8/6 REPS EITHER ON THE SMITH MACHINE OR JUST BARBELL SUPERSET WITH GOOD MORNINGS 5 SETS OF 12
DUMBELL CURTSY LUNGES SUPERSET WITH PLIE DUMBELL SQUATS 4 SETS OF 12
REVERSE HACK SQUATS 15/12/10/8 REPS ADDING WEIGHT EACH TIME SUPERSET WITH DUMBBELL SUMO SQUATS
FINISH WITH 100 WALKING LUNGES NO REST


UPPER BODY: SHOULDERS/TRICEPS/CORE 1 MINUTE REST BETWEEN SETS
SEATED SHOULDER PRESS 15/12/10/8/6 SUPERSET WITH SINGLE ARM LATERAL RAISES 4 SETS OF 12
CABLE ROPE UPRIGHT ROWS SUPERSET WITH TRICEP PRESSDOWN 4 SETS OF 12
CABLE SINGLE ARM FRONT RAISE SUPERSET WITH SINGLE ARM TRICEP ETENTIONS
OVERHEAD ROPE TRICEP EXTENTIONS SUPERSET WITH DUMBELL SINGLE ARM STANDING SHOULDER PRESS
100 AROUND THE WORLDS(LIGHT WEIGHT, LITTLE TO NO REST)
20 RUSSIAN TWIST WITH WEIGHT/20V UPS/20OREVERSE CRUNCHES 4 SETS


LOWERBODY: HAMSTRING FOCUSED 2 MINUTE REST BETWEEN SETS
WARM UP WITH BANDED ABDUCTORS/SIDE STEPS. WAKE UP THE GLUTES
DEADLIFTS 15/12/10/8/6
STIFF LEGGED DEADLIFTS SUPERSET WITH REVERSE LUNGES 4 SETS OF 12
SINFLE LEG DUMBELL DEADLIFTS AND B STANCE DEADLFITS 4 SETS 0F 12
SEATED HAMSTRING CURL 21’S 7 FULL REPS/7 HALF REPS FROM THE TOP/7 PULSES 5 SETS
100 LATERAL WALKS WITH A BAND

UPPER BODY: BACK/BICEPS/CORE 1 MINUTE REST BETWEEN SETS
LAT PULLDWOWNS SUPERSET WITH SINGLE ARM DUMBELL ROW 4 SETS OF 12
SEATED CLOSE GRIP ROW 15/12/10/8 SUPERSET LOWER BACK EXTENTIONS 4 SETS OF 20
SINGLE ARM SEATED ROW SUPERSET WITH STANDING DUMBELL BICEP CURLS
SINGLE ARM LAT PULLDOWNS SUPERSET FACE PULLS
BICEPS 21’S 7 FULL REPS/7HALF REPS FROM THE TOP/7 HALF REPS FROM THE BOTTOM
20 OBLIQUE CRUNCHES/20 BICYCLE CRUNCHES(EACH LEG)/15 DECLINE CRUNCHES 4 SETS


LOWER BODY: FULL LEG DAY2 MINUTE REST BETWEEN SETS
300 REP LEG PRESS
CLOSE STANCE LEG PRESS/SINGLE LEG SIDE LEG PRESS
WIDE STANCE LEG PRESS/SINGLE LEG LEG PRESS
10 REPS OF EACH EXERSIZE 5 SETS
FEET ELEVATED DUMBELL DEADLIFTS SUPERSET WITH DUMBELL SINGLE LEG HIP THRUSTS
FEET ELEVATED SQUATS SUPERSET WITH KETTLE BELL SWINGS FINISH WITH 100 JUMP SQUATS


DAY 6: HIIT
DIRTY 30 FOR TIME
30 BOX JUMPS
30 PUSHUPS
30 KETTLEBELL SWINGS
30 PUSH PRESS
30 BACK EXTENTIONS
30 BURPEES
30 SQUAT AND PRESS
30 KNEES TO ELBOWS
30W WALL BALLS
30 JUMP SQUATS
30 MOUNTAIN CLIMBERS
30 LUNGES
30 SITUPS

 

WEEKS 3&4
PUSH YOURSELF! FOCUS ON FORM ALWAYS, THE LAST COUIPLE REPS SHOULD BE GARD BUR DOABLE.WARM UP WITH 10 MINS OF CARDIO BEFORE EACH WORKOUT. THE LAST COUPLE REPS OF EACH EXERSIZE SHOULD BE HARD BUT DOABLE WITH GOOD FORM. REALLY FOCUS ON THE MIND MUSCLE CONNECTION AND FULL ROM (RANGE OF MOTION) 12,000 STEPS A DAY ON TOP OF THE WORKOUTS. 4 SETS OF 12 FOR EACH EXERSIZE.


DAY 1:LEGS 2 MINUTES REST BETWEEN SETS
BARBELL SQUATS SUPERSET WITH BARBELL FRONT SQUATS
FEET ELEVATED KETTLEBELL SUMO SQUATS SUPERSET WITH FEET ELEVATED REVERSE LUNGE
BOX SQUATS WITH BARBELL SUPERSET WITH WEIGHTED JUMP SQUATS
LYING HAMSTRING CURL SUPERSET WITH BARBELL SUMO DEADLIFTS
HIP THRUST SUPERSET WITH NO WEIGHT SINGLE LEG HIP THRUSTS
FINISH WITH 200 WALKING LUNGES

DAY 2: SHOULDERS/TRICEPS/CORE 1 MINUTE REST BETWEEN SETS
SEATED DUMBBELL SHOULDER PRESS SUPERSET WITH SINGLE ARM FRONT RAISES
DUMBBELL LATERAL RAISES SUPERSET WITH TRICEP PRESSDOWN
SINGLE ARM DUMBBEL LATERAL RAISES SUPERSET WITH SEATED SINGLE ARM SHOULDER PRESSES
ARNOLD PRESS SUPERSET WITH CABLE FACE PULLS AROUND THE WORLDS SUPERSET WITH SINGLE ARM TRICEP EXTENTION
CABLE CRUNCHES 20 REPS REVERSE CRUNCHES 20 REPSETS LITTLE REST REALLY SQUEEZE YOUR CORE

DAY 3: HAMSTRINGS FOCUSED LEGS
BARBELL DEADLIFTS SUPERSET WITH SINGLE LEG DUMBBELL DEADLIFTS
B STANCE CABLE DEADLIFTS SUPERSET WITH CABLE SUMO SQUATS
SUMO BARBBELL DEADLIFTS SUPERSET WITH CABLE PULL THROUGHS
LYING HAMSTRING CURLS SUPERSET WITH SINGLE LEG HAMSTRING CURLS
LOWER BACK EXTENTIONS SUPERSET WITH KETTLE BELL SWINGS

DAY 4: BACK/BICEPS/CORE 1 MINUTE REST BETWEEN SETS
LAT PULLDOWNS SUPERSET WITH BENT OVER SINGLE ARM DUMBBELL ROWS
SEATED CABLE ROWS SUPERSET WITH SINGLE ARM CABLE ROWS
SINGLE ARM LAT PULLDOWNS SUPERSET WITH CABLE BICEP CURLS
HAMMER CURLS SUPERSET WITH CABLE FACE PULLS
BENT OVER BARBELL ROWS SUPERSET WITH BARBBELL BICEP CURLS WITH A 5 SECOND HOLD ON THE LAST REPS OF EACH SET
DUMBBELL OBLIQUE CRUNCHES 20 REPS EACH SIDE 20 FLUTTER KICKS 20 TOE TOUCHES 4 SETS


DAY 5: LEGS GLUTES FOCUSED 2 MIN REST BETWEEN SETS
SMITH MACHINE WIDE STANCE DEADLIFTS SUPERSET WITH CLOSE STANCE DEADLIFTS
GOBLET SQUATS SUPERSET WITH DUMBELL PLIE SQUATS
LEG EXTENTIONS SUPERSET WITH BOX JUMPS (20 REPS)
HEX BAR DEADLIFTS SUPERSET WITH KETTLEBELL SWINGS
CURTSY LUNGES SUERSET WITH DEEP SUMO SQUATS
FINISH WITH 200 BANDED LATERAL WALKS

DAY 6: HIIT FOR TOTAL BODY CONDITIONING
FOR TIME: 3 ROUNDS
30 BOX JUMPS
30 JUMPING PULL UPS
30 KETTLEBELL SWINGS
30 LUNGES
30 KNEES TO ELBOWS
30 PUSH PRESS
30 LOWER BACK EXTENTIONS
30 WALL BALLS
30 BURPEES

6 WEEK SUMMER SHRED PROGRAMME:
5 SETS OF 10 REPS OF EACH EXERCISE WEEKS 5 &6


START WITH A 10 MIN WARM UP OF SOME SORT OF CARDIO ON EVERY DAY. GET IN THOSE 14,000 STEPS EVERYDAY!

START WITH SOME GLUTE WARM UPS, SEATED ABDUCTOR 5 SETS OF 12 REPS ADD ON A BAND IF YOU HAVE ONE TO ACTIVATE THE GLUTES EVEN MORE. FOCUS ON PUSHING THROUGH THE HEELS THROUGH ALL THE MOVEMENTS, CONTROL THE WEIGHT DON’T LET IT CONTROL YOU! KEEP YOUR’E FORM ON POINT BUT LIFT AS HEAVY AS YOU CAN FOR 10 REPS OF EACH EXERCISE THE LAST COUPLE REPS SHOULD BE DIFFICULT BUT DOABLE WITH GOOD FORM.

DAY 1: LOWER BODY GLUTE FOCUSED 2 MINUTE REST BETWEEN SETS

BARBELL HIP THRUSTS SUPERSET WITH BARBELL DEADLIFTS
SUMO SQUATS SUPERSET WITH CURSTY LUNGES
REVERSE HACK SQUATS SUPERSET WITH PLIE SQUATS
GOOD MORNINGS SUPERSET WITH KETTEBELL SWINGS
DUMBBELL DEADLIFT SUPERSET WITH WALKING LUNGES
FEET ELEVATED SQUATS SUPERSET WITH FEET ELEVATED DEADLIFTS
FINISH WITH 100 JUMP SQUATS.

DAY 2: SHOULDERS/TRICEPS/ABS 1 MINUTE REST BETWEEN SETS

SEATED DUMBBELL SHOULDER PRESS SUPERSET WITH SEATED DUMBBELL FRONT RAISES
DUMBBELL LATERAL RAISES SUPERSET WITH OVERHEAD TRICEP EXTENTIONS
ROPE CABLE UPRIGHT ROWS SUPERSET WITH CABLE FRONT RAISES
TRICEP CABLE ROPE PRESSDOWN SUPERSET ROPE FACE PULLS
SINGLE ARM DUMBBELL SHOULDER PRESS SUPERSET WITH SINGLE ARM LATERAL RAISES
TRICEP KICKBACKS SUPERSET WITH AROUND THE WORLDS
ABS: 4 SETS OF 20 REPS RUSSIAN TWISTS/VUPS/TOE TOUCHES 1 MIN PLANK LIL TO NO REST

DAY 3: LOWER BODY HAMSTRING FOCUSED 2 MIN REST BETWEEN SETS
BARBELL DEADLIFTS SUPERSET DUMBBELL PULL THROUGHS
LYING SINGLE LEG HAMSTRING CURL SUPERSET WITH LYING HAMSTRING CURL WITH A 5 SECOND HOLD ON THE LAST REP OF EACH SET
BARBELL SUMO DEADLIFTS SUPERSET SINGLE LEG BARBELL DEADLIFT
CABLE ROPE DEADLIFTS SUPERSET CABLE ROPE PULL THROUGHS (SQUEEZING THE GLUTES AS HARD AS YOU CAN AT THE TOP OF EACH MOVEMENT
FINISH WITH 100 LATERAL SIDE STEPS WITH BAND

 

DAY 4:
BACK/BICEPS/ABS 1 MINUTE REST BETWEEN SEDTS
LAT PULLDOWNS SUPERSET SINGLE ARM DUMBBELL ROWS
SEATED CLOSE GRIP ROWS SUPERSET SINGLE ARM LAT PULLDOWN
BENT OVER ROWS SUPERSET WITH DUMBBELL BICEP CURLS
LOWER BACK EXTENTIONS SUPERSET WIITH SINGLE ARM BICEP CURLS WITH A 5 SECOND HOLD ON THE LAST REP OF EACH SET
ROPE LAT PRESS DOWN SUPERSET WITH SEATED SINGLE ARM CABLE ROW
100 BARBELL BICEP CURLS
ABS: 4 SETS OF 2O REPS CABLE CRUNCHES/OBLIQUE DUMBBELL CRUNCHES/HANGING LEG RAISES

DAY 5: FULL LEG DAY 2 MIN REST BETWEEN SETS
SINGLE LEG LEG PRESS SUPERSET CLOSE STANCE LEG PRESS
WIDE STANCE LEG PRESS SUPERSET REVERSE HACK SQUATS
BARBELL SQUATS SUPERSET DUMBBELL GOBLET SQUATS
DUMBBELL LATERAL LUNGES SUPERSET WITH DUMBBELL DEADLIFTS
BULGARIAN SPLIT SQUATS SUPERSET WITH SUMO SQUATS
CALF RAISES SUPERSET WITH SEATED MACHINE ABDUCTORS WITH A 10 SECOND HOLD ON THE LAST REP OF EACH SET 100 WALKING LUNGES.

DAY 6: HIIT DAY
8 REPS OF EACH SET 8 TIMES
8 BICEP CURLS/8LUNGES
SQUAT AND PRESS
SKULL CRUSHERS
JUMP SQUATS
SUMO SQUAT TO LATERAL RAISE
FLOOR BURPEES

Little to no REST!!