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Empty commercial gym with cable machines, benches, and a punching bag in a spacious, sunlit training studio
Nov 8, 20212 min read

Day 22:Glutes & Delts

Glutes & Delts

I hope you’re feeling confident and strong today because we’re hitting our favorite muscle groups. I’ve had my PRE-KAGED to get my body ready for the work, and am excited to get started with the final week of this plan.

If you’re feeling a little tired after the last three weeks of intense work, that’s okay, and is expected. Pay attention to your form and make sure you’re still executing everything safely. I’m going to aim for a PR on hip thrusts today as I have a great machine to use for it. When increasing your weight for an exercise, it doesn’t need to be a massive jump in weight. I often add 10 lbs. per side when I’m pushing myself to go heavier. Try it out and see how it feels. If you can still get your reps, it’s time to increase again!

Even though you feel warmed up after hitting glutes, always make sure to get the blood flowing in the shoulders before you lift the heavier weights. I do some dynamic movements like arm circles which help to loosen up my body and get this muscle group ready to work.

Exercise Image A Image B

Barbell Hip Thrust

Sets: 4

Reps: 10,5,20,20

 Woman performing a barbell hip thrust on a flat bench in a gym, hips raised with a loaded barbell across her hips Woman performing a barbell hip thrust on a bench with feet planted on the floor in a gym

Barbell Walking Lunge

Sets: 4

Reps: 10 steps each leg

 Athlete performing a walking lunge while holding a barbell across her shoulders on an outdoor gym surface Person performing a barbell walking lunge with the barbell across their shoulders outdoors near a chain-link fence

Back Extension

Sets: 2

Reps: 30

 Person performing a hyperextension exercise on a Roman chair bench holding a weight plate in a gym Person performing a back extension on a hyperextension bench holding a weight plate in a gym

Gluteator

Sets: 4

Reps: 20

 Woman using a Gluteator seated glute machine performing a hip-extension exercise in a gym Woman seated on Gluteator machine performing glute thrust in a gym

Lateral Raise Machine

Sets: 4

Reps: 20

 Woman performing a lateral raise on a shoulder raise machine in a gym, side view demonstrating form Woman performing a lateral-delt machine raise in a gym, pushing the machine handles outward to target shoulder muscles

Alternating Dumbbell Front Raise

Sets: 4

Reps: 10

 Female trainee performing alternating front dumbbell raises in a commercial gym, one arm lifted to shoulder height Woman performing alternating dumbbell front raise in a gym, lifting one dumbbell forward to shoulder height

Reverse Cable Fly

Sets: 4

Reps: 10

 Person performing reverse pec-deck fly on a pec-deck machine in a gym Woman performing reverse pec-deck cable fly on a chest-fly machine in a gym, back and shoulder muscles engaged

Six Ways

Sets: 2

Reps: 12

 Woman performing the 'Six Ways' dumbbell shoulder raises in a gym, demonstrating one variation of the exercise Woman performing the 'Six Ways' shoulder sequence with dumbbells, standing in a gym with weight machines in the background
Side view of a woman performing the Six Ways shoulder exercise with dumbbells in a gym Woman performing Six Ways shoulder exercise with dumbbells in a commercial gym
Side view of a woman performing the Six Ways shoulder exercise with dumbbells in a gym Person performing the "six ways" shoulder exercise with dumbbells in a gym setting

Read more

Empty gym with cable machines, benches, and free weights in a dimly lit training space
Nov 8, 2021
Day 27:Glutes
Empty gym interior with weight machines, benches, and cable stations for strength training
Nov 8, 2021
Day 15:Glutes & Delts

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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Results may vary.