Glutes - Intensive - WEIGHTS



Save in bookmarks

Glutes - Intensive
Category
WEIGHTS
Any one
Created
2017-02-15 11:09:11
Showing to all users
Yes
Visits
4226
  1


Workout Routine created by WIKI4SPORT



Workout routine for...
Gluteus

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).

  WARM UP:

 

  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.

     

 

 WORKOUT ROUTINE:

 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..