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R8 my upper lower glutes focused routine:
>inb4 LONDON
A:
Squat 3x3-6
Deadlift 1x3-6
Hip Thrusts 3x6-12
Leg Curls or GHR 3x8-12
Calf Raises 3x15-20
B:
Band Resisted Chins 3x3-6
Press 3x3-6
DB Rows 3x8-12
Cable Crossovers 3x8-12
CGBP 3x6-8
Heavy Cheat Curls 3x6-8
Face Pulls 3x8-12
C:
Front Squat 3x6-8
Split Squat 3x8-12
High Stance Leg Press 3x8-12
Hip Thrusts 3x6-12
Abs 3x8-12
Seated Calf Raises 3x15-20
D:
Barbell Rows 3x3-6
Bench Press 3x3-6
Pulldowns 3x8-12
Cable Lateral Raises 3x8-12
Lying Triceps Extension 3x8-12
Incline DB Curls 3x8-12
Face Pulls 3x8-12
E:
Smith Machine Kickbacks 3x8-12
Hip Thrusts 3x6-12
Reverse Hypers 3x8-12
Cable Kickbacks 3x8-12
>>
Basic bitch with nothing going for her wants a huge ass so she can be a slampig slut
What's new narcissists?
>>
>>41250165
Bbbbrrraaaaaaapppppppl p p
>>
>>41250173
Stay mad Manlet virgin as if I'd ever fuck you
>>
>>41250165
Not bad desu. Be my gf
>>
Pls be in Washington DC
>>
>>41250173
You basically described /fit/ mentality. Back to the pit little man
>>
>>41250165
>inb4 LONDON
You're clearly American
>>
>>41250165
Nice ass femanon keep up the good work
>>
Girl you are fine af.
was this a pick and chose sort of thing or did you think it out when u made it?
are you an intermediate lifter or smth?
the exercise selection is high and the total volume is high af! watch pout if you burn out within a few weeks. is this a mon-fri sort of thing? i reckon it will work fro mon (A), tues(B), wed(rest), thurs(C), fri(D) and scrap E?
good luck and smash those goals!
R8: Id fuck the shit out of you/10
>>
>>41250165
Would have a little less variety desu. More emphasis on improving a couple core lifts. That said, looks pretty decent bro.
>>
>>41250165
M O M M Y
>>
>>41250165
M Ü N S T E R
Ü
N
S
T
E
R
>>
pernilwyn
>>
>>41250440
That's not OP, lmao.
>>
>>41250545
Thats your mum?
>>
>>41250555
Trips lie this time, sorry. I wouldn't mind tho.
>>
>>41250165
that is an incredible looking butt.
>>
woodberry/10
Thread posts: 19
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Thread images: 1