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Day 48Delts & Glutes

It’s day 48 in our 8-week program toward our best bikini body, making this one of our final delt and glute sessions. We’re going to make it count, right?

I take my time going through my dynamic warm-up on shoulders. The shoulders are a ball and socket joint which gives them a wide array of movements in different planes of motion. They can lift up and down in front and beside you, press overhead, and they can rotate in a full circle. Make sure to address all these movement options with your warm-up before you get the weight up in an effort to avoid injuries.

I also include a few “warm-up sets,” starting with a lighter weight to get the muscle and joints used to the movement pattern with added weight. You don’t want to jump immediately to your max weight before your muscles are ready to go. We need to train smart so we can do it for many more years!

One-Arm Cable lateral Raise

Sets: 3

Reps: 10

Barbell Front Raise

Sets: 3

Reps: 10

Reverse Pec Deck

Sets: 3

Reps: 12

Banded Barbell Glute Bridge

Sets: 3

Reps: 30

Banded Seated Hip Abduction

Sets: 3

Reps: 30/30/30

Dumbbell Frog Pump

Sets: 3

Reps: 30

 


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