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Glute/Thigh Bulking Workout
Bulking
Advanced
Machine strength
Plan Details
The Glute/Thigh Bulking Workout routine by PMSing247 is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is a routine for those who are looking to build bigger and stronger glute and leg muscles. While performing this workout, you want to be able to keep your rest periods short, between 40 to 60 seconds and lift as much weight as you are able to lift without disrupting your form. The first two exercises in the routine days focus upon high volume, high sets and high reps to get your glute and leg muscles warmed up for the rest of the workout. You can add these exercises/routine to any routine that you would like to work out your glutes or can make them their own separate workout day. **** Note : You can add in some cardio at the end of your glute workouts such as the Elliptical or Jogging to increase blood flow to the muscles being worked. This will help build the glute and leg muscles even further.
Routine detail
Day 1
Thighs & Booty
Est. 38 min
8 exercises
Machine Back Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Machine Leg Press
2 Sets x 12 Reps
Calf Press On Leg Press
2 Sets x 12 Reps
Machine Leg Press
3 Sets x 10 Reps
Smith Machine Split Squat
2 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Day 2
Thighs & Abs
Est. 43 min
8 exercises
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Step-Up
2 Sets x 12 Reps
Decline Bench Ab Reach
2 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
2 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Day 3
Glutes, Calves, & Thighs
Est. 39 min
7 exercises
Machine Hip Adduction
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Smith Machine Split Squat
2 Sets x 10 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Calf Press
4 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Smith Machine Bench Squat
3 Sets x 8 Reps
