Glutes - Intensive - WEIGHTS

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Glutes - Intensive
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2017-02-15 11:09:11
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Workout Routine created by WIKI4SPORT

Workout routine for...

Workout Routine Name: Glutes - Intensive

Type of routine: Muscle tone / Increase muscle size
Rest time between sets: Muscle tone: 120 seconds (top), Increase muscle size: 90 seconds (top)

Sets: 4
Reps: Muscle tone: 12 to 15 reps, Increase muscle size: 6 to 10 (could be 12 top).



  1. Warm up about 5 minutes on treadmill, elliptical, stationary bike, etc.
  2. Perform stretches for quadriceps and femoral, 5-10 seconds per leg, repeat 3 to 4 times.




 NOTE: If you exceed 10 repetitions it means that the weight must be increased until reaching the range of 6 to 10 forced repetitions (To increase muscle size), for muscle tone is the same logical until reaching the range of 12 to 15 forced repetitions.


>> Exercise #1:Sumo Squats with bar + Abductors machine (Combined)








>> Exercise #2: Pelvic elevation with bar + Hip extension (Combined)



>> Exercise #3: Barbell Dead Lifts with bar (Without raising fully, the bar should reach knee height)



Cool down, perform stretches for quadriceps and femoral, 5-10 seconds per leg..