The Butt Builder

Type: Single Muscle Group
Level: Beginner
Days per week: 1 day
Sex: Female

One of my coaches once told me that my genetic gift is my legs. I am lucky that I am blessed with long, naturally lean legs. However, they once attached themselves to the typical “white girl butt”…flat. They were also “skinny” once the body fat was stripped away. I used to buy into the belief that training heavy would make me bulky, so I did light weights or bodyweight exerciseswhenever I trained legs. When I decided that I wanted to transform my physique into that of a figure competitor, I was told repeatedly that I’d have to grow my legs and start lifting HEAVY.

Day 1

Description is empty

Barbell squat

Sets: 10 Reps: 10

Lying leg curls

Sets: 10 Reps: 10

Barbell lunge

Sets: 4 Reps: 8 to 10

One-legged cable kickback

Sets: 3 Reps: 12

Leg extensions

Sets: 3 Reps: Failure