I wanna get a thick ass as fast as possible, is this a good routine or is it full of instagram meme exercises
Warmup:
2x10 bodyweight glute bridge
2x10 bodyweight lying abduction
2x10 bodyweight clam shells
Workout:
4x10 kettleball bulgarian split squat
4x12 seated abduction on the vagina machine
4x20 cable kick back
4x15 hip thrust
if time allows, banded crab walks and smith machine kick backs
please send help my ass is getting flat
>>42600875
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>bodyweight
not really gonna help. you need heavy weights
do weighted hip thrusts, squats, lunges, and consider doing oly lifts like snatches
>>42600925
oh yeah the warm up part is bodyweight just so I can start activating my glutes, the rest of the exercises are all weighted