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| Gluteus |
do men like big butts but girls do too. This is a simple workout on how to
increase the size of your gluteus but also keep it firm and looking good. This
workout consists of Four basic exercises.
The Exercises:
Squats
400px-Squats.png ¬
Weighted Step ups
step-ups-2-234x300.png ¬step-ups-3-234x300.png ¬
Lunges
lunges-2.png ¬lunges-1.png ¬
Leg Press
leg-press-2-300x196.png ¬leg-press-1-300x196.png ¬
The way this workout is set up is to increase muscle quickly. Start
strong with squats and heavy lifting, two mid workouts that are mainly for
crating firmness (step ups and lunges), and ending with a heavy workout that
will increase muscle and strength ( Leg press). Keep in mind these workouts
have to be done as instructed.
The Workout:
Squats-
>4 sets - Reps 12, 10, 10, 8
1 minute rest between reps
Weighted Step Ups-
>3 sets - Reps 10, 10, 10
1 minute rest between reps
Lunges-
>4 sets - Reps 12, 10, 8, 8
1 minute rest between reps
Leg Press-
>3 sets -Reps 12, 10, 8
1 minute rest between reps
This is a simple and basic workout to increase the size and firmness of your
gluteus. Girls like a nice butt on guys as well. Get that quick workout into
your routine and start sculpting your body. Keep it basic and keep a good
diet.
Remember,
NO PAIN NO GAIN