Day 41:Glutes & Delts

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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