Clifta’s Glutes and Calf Workout May 4, 2016- Reno Personal Fitness Trainer

Hi Everyone,

This was my workout from yesterday, May 4th…. AND… my glutes are soooooo sore today… yay! Calves and Hammies a little sore too.

I got a really good butt pump!!!

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First up was…

Standing abductor machine supersetted with Seated abductor machine

140 lbs. x 15 reps……………………………………………….35 lbs. x 15 reps

155 lbs. x 15 reps……………………………………………….50 lbs. x 15 reps

170 lbs. x 12 reps……………………………………………….65 lbs. x 12 reps

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High Step Ups

BW x 30 reps    (BW= BodyWeight)

10 lb. DB’s x 10 reps

10 lb. DB’s x 10 reps

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Barbell Glute Bridge on Bench

20 lbs. x 25 reps

30 lbs. x 20 reps

30 lbs. x 20 reps

20160504_103357

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Single Leg Deadlifts (2 sets back and forth non-stop until done)

10 lbs. x 12

10 lbs. x 10

———————————————————–

Single Calf Raise (3 sets back and forth non-stop until done)

BW x 20 reps

BW x 20 reps

BW x 20 reps

20160504_104701

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