Day 1: Glutes & Delts

Glutes & Delts

When it comes to creating a killer bikini body, there’s no arguing that glutes and delts top the list of must-have muscle groups. To build the shapely muscle you want, don’t fear lifting heavy weight! Trust me, it won’t make you bulky, but it will give you the curves you’re looking for. Our first focus today will be glutes, with one of the best butt-building exercises—hip thrusts. Once our glutes are exhausted, we’ll move up to our delts. These muscle groups work well with higher rep ranges, so grab your Hydra-Charge and let’s get to work!

Barbell Hip Thrust Sets: 4 Reps: 10,5,20,20
Barbell Walking Lunge Sets: 4 Reps: 10 steps each leg
Back Extension Sets: 2 Reps: 30
Gluteator Sets: 4 Reps: 20
Lateral Raise Machine Sets: 4 Reps: 20
Alternating Dumbbell Front Raise Sets: 4 Reps: 10
Reverse Cable Fly Sets: 4 Reps: 10
Six Ways Sets: 2 Reps: 12