milleniumgirl
Guest
- Sep 12, 2010
- 617
- 18
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
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