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!
One-Arm Cable lateral RaiseSets: 3 Reps: 10 |
 |
 |
Barbell Front RaiseSets: 3 Reps: 10 |
 |
 |
Reverse Pec DeckSets: 3 Reps: 12 |
 |
 |
Banded Barbell Glute BridgeSets: 3 Reps: 30 |
 |
 |
Banded Seated Hip AbductionSets: 3 Reps: 30/30/30 |
 |
 |
Dumbbell Frog PumpSets: 3 Reps: 30 |
 |
 |
