Every day is glute day (except for arms day)
Summary
- Level
- Beginner
- Equipment
- Dumbbells, resistance bands
- Days per week
- 6
- Time per workout
- 40 minutes
Schedule
Day 1 Glutes A
Day 2 Arms/Abs
Day 3 Glutes B
Day 4 Chest/Back
Day 5 Glutes C
Day 6 Arms/Abs
Day 7 Rest
GLUTES A
| Exercise | Reps |
|---|---|
Squat | 3 x 12 |
Lateral band walk | 20 each side |
Romanian deadlift | 2 x 12 |
Dumbbell glute bridge | 3 x 20 |
Banded seated hip abduction | 3 x 20 |
ARMS/ABS
| Exercise | Reps |
|---|---|
Hollow crunch | 3 x 10 |
Overhead tricep extension | 3 x 10 |
Bicycle crunch | 3 x 10 |
Curls | 3 x 10 |
GLUTES B
| Exercise | Reps |
|---|---|
Reverse lunge | 3 x 12 |
Single leg glute bridge | 3 x 12 |
Side lying hip abduction | 3 x 15 |
Fire hydrant | 3 x 15 |
Reverse hyperextension | 3 x 20 |
CHEST/BACK (Supersets)
| Exercise A | Exercise B | Reps |
|---|---|---|
Bench press | Chest fly | 2 x 15 |
Bent over row | Curl | 2 x 15 |
Shoulder press | Lateral Raise | 2 x 15 |
Overhead tricep extension | Read delt fly | 2 x 15 |
GLUTES C
| Exercise | Reps |
|---|---|
Hip thrusts | 3 x 15 |
Bulgarian split squats | 3 x 8 |
Donkey kick | 3 x 20 |
Side lying clam | 3 x 15 |
Frog pump | 3 x 20 |