MONSTER BUTT FOCUS AND ALL BODY PARTS IN 6 DAYS

Workout Name : MONSTER BUTT FOCUS AND ALL BODY PARTS IN 6 DAYS

Shared By : 00sp VIP

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Advanced
Downloads / Views : 2 / 115

Average Rating

98

Based upon 1 vote(s)

 

Description

BUILD THAT MONSTER BUTT

HIT ALL BODY PARTS LOGICALLY IN 6 DAYS

CUT

LOSE FAT

BUILD MUSCLE

Share
Monday GLUTES & ABS FLEXION & HIIT
Muscle Exercise Name Timer Reps Sets Track

Glutes

Barbell Hip Thrust Barbell Hip Thrust 60 sec 8 4 Progress Chart

Upper Legs

Smith Machine Single Leg Split Squat Smith Machine Single Leg Split Squat 60 sec 8 3 Progress Chart

Upper Legs

Smith Machine Stiff Legged Deadlift Smith Machine Stiff Legged Deadlift 60 sec 8 3 Progress Chart

Glutes

Cable Pull Through Cable Pull Through 60 sec 8 3 Progress Chart

Glutes

One Leg Kickback One Leg Kickback 60 sec 8 3 Progress Chart

Glutes

Hip Adduction Hip Adduction 60 sec 8 3 Progress Chart

Upper Legs

Kettlebell Goblet Squat Kettlebell Goblet Squat 60 sec 8 3 Progress Chart

Glutes

Reverse Hyper on Flat Bench Reverse Hyper on Flat Bench 60 sec 8 3 Progress Chart

Abs

Cable Rope Crunch Cable Rope Crunch 60 sec 8 3 Progress Chart

Abs

Hanging Knee Raise Hanging Knee Raise 60 sec 8 3 Progress Chart

Abs

Weighted Crunches Weighted Crunches 60 sec 8 3 Progress Chart
Tuesday CHEST & BICEPS
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 8 3 Progress Chart

Chest

Smith Machine Wide Grip Bench Press Smith Machine Wide Grip Bench Press 60 sec 8 3 Progress Chart

Chest

Smith Machine Wide Grip Decline Bench Press Smith Machine Wide Grip Decline Bench Press 60 sec 8 3 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 60 sec 8 3 Progress Chart

Chest

Cable Cross Over Cable Cross Over 60 sec 8 3 Progress Chart

Biceps

Cable Standing Curl Cable Standing Curl 60 sec 8 3 Progress Chart

Biceps

Preacher Curl Machine Preacher Curl Machine 60 sec 8 3 Progress Chart

Biceps

Dumbbell Alternate Seated Curl Dumbbell Alternate Seated Curl 60 sec 8 3 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 60 sec 8 3 Progress Chart
Wednesday GLUTES & ABS ROTATION & HIIT
Muscle Exercise Name Timer Reps Sets Track

Glutes

Barbell Hip Thrust Barbell Hip Thrust 60 sec 8 4 Progress Chart

Upper Legs

Smith Machine Single Leg Split Squat Smith Machine Single Leg Split Squat 60 sec 8 3 Progress Chart

Upper Legs

Smith Machine Stiff Legged Deadlift Smith Machine Stiff Legged Deadlift 60 sec 8 3 Progress Chart

Upper Legs

Kettlebell Goblet Squat Kettlebell Goblet Squat 60 sec 8 3 Progress Chart

Glutes

Cable Pull Through Cable Pull Through 60 sec 8 3 Progress Chart

Glutes

One Leg Kickback One Leg Kickback 60 sec 8 3 Progress Chart

Glutes

Hip Adduction Hip Adduction 60 sec 8 3 Progress Chart

Glutes

Reverse Hyper on Flat Bench Reverse Hyper on Flat Bench 60 sec 8 3 Progress Chart

Abs

Cable Wood Chops Cable Wood Chops 60 sec 8 3 Progress Chart

Abs

Weight Plate Russian Twist Weight Plate Russian Twist 60 sec 8 3 Progress Chart

Abs

Decline Bench Weighted Twist Decline Bench Weighted Twist 60 sec 8 3 Progress Chart
Thursday SHOULDERS & TRAPS
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Smith Machine Shoulder Press Smith Machine Shoulder Press 60 sec 8 3 Progress Chart

Shoulders

Smith Machine Shrug Smith Machine Shrug 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 60 sec 8 3 Progress Chart

Shoulders

Cable Reverse Fly Cable Reverse Fly 60 sec 8 3 Progress Chart

Shoulders

Cable Up Right Row Cable Up Right Row 60 sec 8 3 Progress Chart
Friday BACK & TRICEPS
Muscle Exercise Name Timer Reps Sets Track

Back

Pull Ups Pull Ups 60 sec 8 3 Progress Chart

Back

Narrow Grip Lat Pull Down Narrow Grip Lat Pull Down 60 sec 8 3 Progress Chart

Back

Seated Machine Row Seated Machine Row 60 sec 8 3 Progress Chart

Back

Smith Machine Reverse Grip Bent Over Row Smith Machine Reverse Grip Bent Over Row 60 sec 8 4 Progress Chart

Back

Dumbbell Reverse Grip Incline Bench Two Arm Row Dumbbell Reverse Grip Incline Bench Two Arm Row 60 sec 8 3 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 8 3 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 60 sec 8 3 Progress Chart

Triceps

Cable Reverse Grip Triceps Pushdown Cable Reverse Grip Triceps Pushdown 60 sec 8 3 Progress Chart

Forearms

Dumbbell Neutral Wrist Curl Over Bench Dumbbell Neutral Wrist Curl Over Bench 60 sec 8 3 Progress Chart
Saturday GLUTES & ABS STABLIZATION &LATERAL & HIIT
Muscle Exercise Name Timer Reps Sets Track

Glutes

Barbell Hip Thrust Barbell Hip Thrust 60 sec 8 4 Progress Chart

Upper Legs

Smith Machine Single Leg Split Squat Smith Machine Single Leg Split Squat 60 sec 8 3 Progress Chart

Upper Legs

Smith Machine Stiff Legged Deadlift Smith Machine Stiff Legged Deadlift 60 sec 8 3 Progress Chart

Glutes

Cable Pull Through Cable Pull Through 60 sec 8 3 Progress Chart

Glutes

One Leg Kickback One Leg Kickback 60 sec 8 3 Progress Chart

Upper Legs

Kettlebell Goblet Squat Kettlebell Goblet Squat 60 sec 8 3 Progress Chart

Glutes

Hip Adduction Hip Adduction 60 sec 8 3 Progress Chart

Glutes

Reverse Hyper on Flat Bench Reverse Hyper on Flat Bench 60 sec 8 3 Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart

Abs

Side Bridge Side Bridge 60 sec - 3 Progress Chart

Abs

Exercise Ball Pull In Exercise Ball Pull In 60 sec 8 3 Progress Chart
Sunday REST