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Gluteal Training I

milleniumgirl

milleniumgirl

Guest
Sep 12, 2010
617
18
#1
If the woman really wants to develop BUMBUM, she can forget those exercises.

If you check the routines of Juliana Malacarne, Andrea Carvalho, Patricia Mello, Andressa Vieira, Larissa Reis, Gal Ferreira and others, you will notice that to get shapely legs and buttocks with volume and hardness, the training has to be HEAVY.

This HEAVY means to train with Squat, Leg Press, Advances, Half Lifting, Leg Threading using Weights from Moderate to Heavy.

We will establish the following training scheme:

SECOND = HEAVY TRAIN FOR LEGS / GLUTEOS

TUESDAYS = TRAINING FOR OTHER GROUPS

QUINTAS = HEAVY TRAIN FOR LEGS / GLUTEOS

SIXTH = TRAINING FOR OTHER GROUPS

Since you are not training for Bodybuilding and do not need muscle balance and symmetry (you are only wanting bulging legs and BUMBUM TURBO),on Tuesdays and Fridays you can do light / moderate workouts for pectorals, back, shoulders, arms and abdomen . If you want you can do exercises without weight, or just sit-ups. The base plane is TO FILL THE BOTTOM OF THE BODY.

ROUTINE FOR SECOND:

Squatting 5 X 10 Reps

Leg Press (Leg Presses) 5 X 10 Reps

Lunges 5 X 10 Reps

ROUTINE FOR HUNDREDS:

Leg Press (Leg Presses) 4 X 10 Reps

Step with Bar (Barbell Step) 4 x 10 Reps

Half Land Lift [stiff leg deadlifts] 4 X 10 Reps

Leg Thread (Lying Leg Curl) 4 X 10 Reps
 
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