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Day 1Glutes & Delts

Glutes & Delts

When it comes to creating a killer bikini body, there’s no arguing that glutes and delts top the list of must-have muscle groups. To build the shapely muscle you want, don’t fear lifting heavy weight! Trust me, it won’t make you bulky, but it will give you the curves you’re looking for. Our first focus today will be glutes, with one of the best butt-building exercises—hip thrusts. Once our glutes are exhausted, we’ll move up to our delts. These muscle groups work well with higher rep ranges, so grab your Hydra-Charge and let’s get to work!

 

Barbell Hip Thrust

Sets: 4

Reps: 10,5,20,20

Barbell Walking Lunge

Sets: 4

Reps: 10 steps each leg

Back Extension

Sets: 2

Reps: 30

Gluteator

Sets: 4

Reps: 20

Lateral Raise Machine

Sets: 4

Reps: 20

Alternating Dumbbell Front Raise

Sets: 4

Reps: 10

Reverse Cable Fly

Sets: 4

Reps: 10

Six Ways

Sets: 2

Reps: 12

 


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