Day 34:Delts & Glutes

With yesterday’s focus on the quads, we’re going to pay some attention to the upper body and then hit the glutes for some blood flow. For shoulders, the focus is a quick pump for all three parts of the muscle—front, mid, and rear.

Turning the attention to glutes, we’ve got a few different exercises and a variation on the glute bridge. Elevating your feet for the bridges allows for a bigger range of motion, meaning more load for the muscle. The frog pumps are likely a new exercise for you, so be sure to check out the video for a demonstration. Don’t sweat it if you get a few strange looks in the gym with this one. It’s going to create an amazing set of glutes, and that’s what everyone will be looking at in a few short weeks!

This session really makes things burn, so I’m making sure to get a dose of BCAAs in to support these muscle groups. The unflavored powder mixes smoothly into water, and I add it to my Hydra-Charge so everything tastes good. Cheers!

Exercise	Start Position	End Position
One-Arm Cable lateral Raise Sets: 3 Reps: 10
Barbell Front Raise Sets: 3 Reps: 10
Reverse Pec Deck Sets: 3 Reps: 12
Banded Barbell Glute Bridge Sets: 3 Reps: 30
Banded Seated Hip Abduction Sets: 3 Reps: 30/30/30
Dumbbell Frog Pump Sets: 3 Reps: 30