One For Dat Ass

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2 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This routine is designed for cutting and toning of the entire body while still causing hypertrophy of the glutes.

This routine is designed for use of barbell, dumbbell, and a machine with a low pulley (home gym, functional trainer or other cable based machines)

Exercises should be performed using 40% of 1rm for sets consisting of 5 reps and 70-80% of 1rm for sets consisting of 8 reps.

Feedback is welcome.

Always consult a doctor before starting new exercise routines to confirm that you are physically fit and capable of performing the movements involved and ensure you don't have a medical condition that would prevent you from performing to designated intensity or duration.

Tuesday
Thursday
Saturday

Tuesdays 12 exercises, 37 mins

Barbell Lunge	2x5 reps	rest: 20s
Dumbbell Iron Cross	2x5 reps	rest: 20s
Cable Leg Kickback	2x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	2x5 reps	rest: 20s
Dumbbell Fly	2x5 reps	rest: 20s
Dumbbell Pullover	2x5 reps	rest: 20s
Barbell Lunge	1x5 reps	rest: 20s
Dumbbell Iron Cross	1x5 reps	rest: 20s
Cable Leg Kickback	2x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	1x5 reps	rest: 20s
Dumbbell Fly	1x5 reps	rest: 20s
Dumbbell Pullover	1x5 reps	rest: 20s

Thursdays 14 exercises, 40 mins

Barbell Squat	2x5 reps	rest: 20s
Cable Hip Abduction	2x5 reps	rest: 20s
	2x8 reps	rest: 60s
Dumbbell Reverse Fly	2x5 reps	rest: 20s
Dumbbell One-Arm Row	2x5 reps	rest: 20s
Cable Lat Pulldown (Wide Grip)	2x5 reps	rest: 20s
Cable Rope High Pulley Tricep Extension	2x5 reps	rest: 20s
Barbell Squat	1x5 reps	rest: 20s
Cable Hip Abduction	1x5 reps	rest: 20s
	2x8 reps	rest: 60s
Dumbbell Reverse Fly	1x5 reps	rest: 20s
Dumbbell One-Arm Row	1x5 reps	rest: 20s
Cable Lat Pulldown (Wide Grip)	1x5 reps	rest: 20s
Cable Rope High Pulley Tricep Extension	1x5 reps	rest: 20s

Saturdays 14 exercises, 42 mins

Dumbbell Step-Up	2x5 reps	rest: 20s
Barbell Single-Leg Squat	2x5 reps	rest: 20s
Barbell Hip Thrust	2x8 reps	rest: 60s
Barbell Front Raise	2x5 reps	rest: 20s
Dumbbell Shoulder Abduction	2x5 reps	rest: 20s
Dumbbell Arnold Press	2x5 reps	rest: 20s
Parallel Bar Hip Raise	2x5 reps	rest: 20s
Dumbbell Step-Up	1x5 reps	rest: 20s
Barbell Single-Leg Squat	1x5 reps	rest: 20s
Barbell Hip Thrust	2x8 reps	rest: 60s
Barbell Front Raise	1x5 reps	rest: 20s
Dumbbell Shoulder Abduction	1x5 reps	rest: 20s
Dumbbell Arnold Press	1x5 reps	rest: 20s
Parallel Bar Hip Raise	1x5 reps	rest: 20s