Complete Glutes
Bio_Fit_Anatomy
This program comprises only phase 2 of the complete glutes training program. The complete glutes 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 a complete set of glutes for that rounder look, then give this phase of the complete glutes program a go!
A
Machine Chest Press
10, 6, 8
B
Behind the back cable lateral raise
10, 6, 8
C
Kneeling Cable Row
10, 6, 8
D
Reverse pec fly
10, 6, 8
E
Machine preacher curls
10, 6, 8
F
Cross cable tricep extension
10, 6, 8
A
Seated leg curl
10, 6, 8
B
Leg Extension
10, 6, 8
C
Hip Thrust
10, 6, 8
D
Single Leg Hip Thrust
2 x 8
E
Single Leg Hip Thrust ISO Hold
1 x 15
F
Glute Kickback
8, 6, 10
G
Single Leg Calf Raise
3 x 10
H
Hamstring stretch
1 x 60
A
Cardio
1 x 60:00
A
Machine shoulder press
10, 6, 8
B
Chest-Supported DB Row
10, 6, 8
C
Bench Supported DB Y Raise
10, 6, 8
D
Chest supported rear delt fly
10, 6, 8
E
Cross Cable Overhead Tricep Extension
10, 6, 8
F
Barbell Bicep Curl
10, 6, 8
G
Bicep Curl ISO Hold
1 x 15
A
Glute Leg Press
10, 6, 8
B
Upper Glute Lunge
6, 4, 8
C
Glute Lunge ISO Hold
1 x 15
D
45 Degree Hyperextensions
3 x 12
E
DB RDL
10, 6, 8
F
Stair Master
1 x 15:00
A
Cardio
1 x 60:00
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!
