follow this routine:
M&F's Butt-Blasting Workout
You don't need to go all-out all the time during this program. You don't need to reach failure on every set, you don't need a raging pump after every workout and you certainly don't need to be painfully sore the next day. Instead, gradually increase your poundage as your rep ranges descend over the four weeks. During week 1, as you learn and perfect your technique on the various exercises, find a weight that causes you to fail after 20 reps and use that for your 15-12-10 sequence. During weeks 2-3, use a weight that causes failure at 15 reps and use it as you move down from 12 reps. During week 4, use a weight that causes failure at 10 reps for workout 2. Alternatively, advanced bodybuilders might want to consider manipulating intensity based on their one-rep max for the various exercises, starting at 65%-70% in week 1 and advancing to 90%-95% in week 4.
Week 1 Exercise Sets Reps
Squat 3 15, 12, 10
Hack Squat 3 15, 12, 10
Leg Press 3 15, 12, 10
Lying Leg Curl 3 15, 12, 10
Glute-Ham Raise 3 15, 12, 10
One-Legged Cable Kickback 2 15, 12
One-Legged Cable Lateral Raise 2 15, 12
Aerobics: Three weekly sessions, 30 minutes each. Use a stair-stepper and/or treadmill set at an incline for two of the three sessions.
Week 2/Workout 1
Exercise Sets Reps
Glute-Ham Raise 2 12, 10
Lying Leg Curl 2 12, 10
Hack Squat 4 12, 12, 10, 10
Workout 2
Walking Lunge 6 *
Sprints 4 +
Aerobics: Three weekly sessions, 35 minutes each. (The sprints don't count toward that amount.)
* One set equals 10-15 yards
+ One set equals 100 yards
Week 3/Workout 1
Superset: Exercise Sets Reps
Leg Press 3 12, 10, 8
Glute-Ham Raise 3 12, 10, 8
Hack Squat 3 12, 10, 8
Standing Leg Curl 3 12, 10, 8
Aerobics: Three weekly sessions, 40 minutes each. If possible, run hills or swim using fins for two of the three sessions.
Week 4/Workout 1
Exercise Sets Reps
Squat ++ 6 20
Workout 2 Exercise Sets Reps
Squat 2 8, 6
Hack Squat 2 8, 6
Leg Press 2 8, 6
Lying Leg Curl 2 8, 6
Glute-Ham Raise 2 8, 6
One-Legged Cable Kickback 2 8, 6
One-Legged Cable Lateral Raise 2 8, 6
Aerobics: Three weekly sessions, 45 minutes each. Use a stair-stepper and/or treadmill set at an incline for two of the three sessions. On the stair-stepper, alternate five minutes of pushing off the balls of your feet with five mintues of driving off your heels, and so on.
++ To maximize glute involvement, use a weight light enough to allow you to complete the prescribed number of reps, descending several inches below parallel out of a wider-than-usual stance.
Good luck
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