Type:
Single Muscle Group
Level:
Beginner
Days per week:
1 day
Sex:
Male & Female
The way to get great glutes is easy if you have a plan. It is important to tone and shape the muscle through exercise and lose the extra body fat through a combination of cardio workouts and a proper diet. You cannot burn the extra fat off of the area by working the muscle unusually hard and you can’t spot reduce either.
Beginners can work their legs 2-3 times a week, sometimes even more, because the workload intensity is less. This is due to the fact that most beginners cannot use heavy weights, thus, they need less time to recover.
Day 1
Description is empty
Glute kickback
Sets: 2-4 Reps: 15
Cable hip adduction
Sets: 2-4 Reps: 15
Thigh adductor
Sets: 2-4 Reps: 15
Flutter kicks
Sets: 2-4 Reps: 15