Upper Glutes
Bio_Fit_Anatomy
This 12-week uper glute focused program has been designed based on the latest research on glute hypertrophy and utilizes the most effective scientific methods for maximizing glute growth. Throughout the program, you will focus on perfecting your form and gradually increasing the weight or load of each exercise on a weekly basis. If your goal is to build those upper glutes to achieve the shelf like appearance for that rounder look, then this program is the perfect fit for you!
A
Barbell Glute Bridge
3 x 10
B
Romanian Deadlift
3 x 10
C
Smith Machine Lunge
3 x 10
D
Seated leg curl
3 x 10
A
Kneeling Cable Row
3 x 10
B
Lat Pulldown
3 x 10
C
Bench Supported DB Y Raise
3 x 10
D
Reverse pec fly
3 x 10
E
Machine Chest Press
3 x 10
F
Machine preacher curls
3 x 10
G
Dip Machine
3 x 10
A
Leg Extension
3 x 10
B
Hack Squat
3 x 10
C
Glute Leg Press
3 x 10
D
Bulgarian Split Squat
3 x 10
E
Adductor Machine
3 x 10
A
Smith Shoulder Press
3 x 10
B
Chest supported machine row
3 x 10
C
Seated Cable Y-Raise
3 x 10
D
Lu Raises
3 x 10
E
Cross cable tricep extension
3 x 10
F
Spider Curl
3 x 10
A1
Barbell Hip Thrust
3 x 6
A2
Hip Thrust ISO Hold
3 x 0:10
B
Upper Glute Kickback
3 x 10
C
45 Degree Hyperextensions
3 x 10
Juan Samudio
From traveling to seminars, speaking and working with the best in the industry and physical therapist, working at the best gyms in Miami, training with powerlifters and bodybuilders, while getting a Masters degree in Bio-Medical engineering. Allow me to train and share all the knowledge and experience I've learned to help you reach your goal in the most scientific and exciting way possible!
