Need advice on how to round out the top of glutes? I do legs twice a week on Wed & Sunday. Here is a general outline:
Wed-Legs w/ lower back focus
*I do 3 sets of 10-14 each
Bent Leg Deadlift-70lb
Stiff Leg Deadlift-60lb
Twisting Good Morning-30lb
Single Leg Deadlift w/ Lunge to Arabesque-15lb dumbells
Hyperextension-no weight
Seated Leg Curl-40lb
Single Leg Floor Hyperextension with 45 on one foot-no weight
Superman Swim 3x to fail
Sun-Legs
Free Weight Squat-135lb 2-12x, 185 2-8x, 225 2-3x
Sissy Squat-40lb 3-12x (I go all the way so butt touches calves), alternate with step-ups on bench-no weight.
Lunge w/ Straight Back Leg on Bench-3-12x each leg with 20 lb. dumbells, alternate with walking lunges extend leg to 90 in the front.
Quad Extension-4-16x 50lb.
Leg at 90 behind holding 8 lb weight behind knee, 2x till fail each leg.
I do a variety of cardio during the week using treadmil, elliptical, step mill and outdoor running.
I have always been very proud of my glutes, but seem to have lost a bit of my "shelf". Any critiques/advice would be appreciated. I am 32, 5'5 141lb, work out 6 days a week. I just started taking OxyElitePro, I take a multi, fish oil, calcium, glucosamine and I drink Speed Stack before I workout. Thanks!
Wed-Legs w/ lower back focus
*I do 3 sets of 10-14 each
Bent Leg Deadlift-70lb
Stiff Leg Deadlift-60lb
Twisting Good Morning-30lb
Single Leg Deadlift w/ Lunge to Arabesque-15lb dumbells
Hyperextension-no weight
Seated Leg Curl-40lb
Single Leg Floor Hyperextension with 45 on one foot-no weight
Superman Swim 3x to fail
Sun-Legs
Free Weight Squat-135lb 2-12x, 185 2-8x, 225 2-3x
Sissy Squat-40lb 3-12x (I go all the way so butt touches calves), alternate with step-ups on bench-no weight.
Lunge w/ Straight Back Leg on Bench-3-12x each leg with 20 lb. dumbells, alternate with walking lunges extend leg to 90 in the front.
Quad Extension-4-16x 50lb.
Leg at 90 behind holding 8 lb weight behind knee, 2x till fail each leg.
I do a variety of cardio during the week using treadmil, elliptical, step mill and outdoor running.
I have always been very proud of my glutes, but seem to have lost a bit of my "shelf". Any critiques/advice would be appreciated. I am 32, 5'5 141lb, work out 6 days a week. I just started taking OxyElitePro, I take a multi, fish oil, calcium, glucosamine and I drink Speed Stack before I workout. Thanks!
