Routine emphasis for glutes - WEIGHTS



Save in bookmarks

Routine emphasis for glutes
Category
WEIGHTS
Any one
Created
2016-11-11 11:26:29
Showing to all users
Yes
Visits
1515
  0


Workout Routine created by WIKI4SPORT



Workout routine for...
Glutes

Workout Routine Name: Routine emphasis for glutes

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.

     

 

 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.

                               

  1. Deep squat in free bar. (Be careful with back, see indications), without using boards, discs etc.

    

  1. Deep squat, legs together with dumbbells or with bar, or smith machine. If you are new, use dumbbells.

      

  1. Lunges with bar in a same place with a long lunge (open), If you are going to perform the same with bar (seeks help from a person so that you maintain the balance due to the long lunge), if is difficult you can use smith machine. If you are new, use dumbbells.

      NOTE: Perform constant movement as if they were squats, DO NOT STOP in each movement.

        

  1. Dead weight with bar.

     

  1. Abductors + Hip Extension

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

 

      

 



Comments