'Build and tone your booty with these three endurance exercises. Smith Rack Kickbacks Tightens and tones your gluteus muscles. Recommended Weight for New Lifter:Bar Recommended Weight for Advanced Lifter: 20 lbs Recommended Reps: 10-16 per leg Recommended Sets: 3 Barbell Hip Thrusts using Straight Bench Tightens and lifts your gluteus muscles, hamstrings and lower back. Recommended Weight for New Lifter: Bar or dumbbell Recommended Weight for Advanced Lifter: Good weight to control a slow movement, both on stretch and contraction Recommended Reps for Endurance Training: 16-20 per leg Recommended Sets for Endurance Training: 3-5 Recommended Reps for Building Muscle: 6-10 per leg Recommended Sets for Building Muscle: 3-4 Wide In/Wide out Step Ups with Dumbbell Works your fast twitch muscles fibers, quads, hips, glutes, and calves. Recommended Weight for New Lifter: None Recommended Weight for Advanced Lifter: 10 lbs Recommended Reps: 15-20 Recommended Sets: 3-5'
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