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Day 41:Glutes & Delts

Overview: training
Overview: supplements
Overview: nutrition
Overview: week 1
Day 1: glutes & delts
Day 2: back & arms
Day 3: rest day
Day 4: shoulders
Day 5: legs
Day 6: glutes
Day 7: rest day
Overview: week 2
Day 8: glutes & delts
Day 9: back & arms
Day 10: rest day
Day 11: shoulders
Day 12: legs
Day 13: glutes
Day 14: rest day
Overview: week 3
Day 15: glutes & delts
Day 16: back & arms
Day 17: rest day
Day 18: shoulders
Day 19: legs
Day 20: glutes
Day 21: rest day
Overview: week 4
Day 22: glutes & delts
Day 23: back & arms
Day 24: rest day
Day 25: shoulders
Day 26: legs
Day 27: glutes
Day 28: rest day
Overview: week 5
Day 29: glutes
Day 30: delts & abs
Day 31: rest day
Day 32: chest & back
Day 33: legs
Day 34: delts & glutes
Day 35: rest
Overview: week 6
Day 36: glutes
Day 37: delts & abs
Day 38: rest day
Day 39: chest & back
Day 40: legs
Day 41: glutes & delts
Day 42: rest day
Overview: week 7
Day 43: glutes
Day 44: delts & abs
Day 45: rest day
Day 46: chest & back
Day 47: legs
Day 48: delts & glutes
Day 49: rest day
Overview: week 8
Day 50: glutes
Day 51: delts & abs
Day 52: rest day
Day 53: chest & back
Day 54: legs
Day 55: delts & glutes
Day 56: final day!

We’re back to our final training day of the week, so we need to make it count. After the last couple of sessions, I felt pretty sore and tired, so I made sure to have an extra serving of fermented Glutamine and BCAAs before heading to the gym.

You probably noticed last week that there’s a lot of banded work in our glute exercises today. Using bands helps add some extra resistance to the targeted muscle group without needing to load up a lot of heavy weight. This applies a different stress to the muscle, especially using them on a wide variety of exercises and angles like we’re doing today. It’s nice to take a break from loading the muscle up with weight while still activating the muscle and getting a great pump with plenty of blood flow.

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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