Ladies Looking for Rock Hard Buns
For the Women who want a Rock Hard Booty!
The one area I ALWAYS get requests from when it comes to women, as to the particular part they want to tone and firm up, is, well, you guessed it, the BUTT. Let's not be PC here, the butt is of course, a focal point for just about every woman out there looking to get into shape. Doesn't it make you feel good knowing that you have a nice rear? Of course it does, and I will review a few things that perhaps can help aid in your quest for the tone backside.
First, forget the common mistake thinking that all you have to do is cardio to get a nice looking butt, or the stair master. This is the one area that is made up of mostly muscle, so the solution is to work it to its rock hard potential. Cardio does nothing to tone the butt because very low stress is applied to this area. After all, the name is GLUTEUS MAXIMUS for a reason. It's the Gladiator muscle which can be worked to extent, and needs to be worked in order to look its best.
Forget thinking that if you lift heavy and stress yourself that you will get big and bulky. Women are estrogen based creatures, while Men are Testosterone. Testosterone is the primary hormone responsible for muscle growth, so if you are not taking something to increase your testosterone, then don't worry about looking like the boys when you train.
Lets cover the basics of what you need to do. First of all, you must understand that with ANY goal or particular body part you want to train, you should not focus ONLY on that one particular area when you do train. You have to do a complete Program with the emphasis put on that one area, but the Training Program must cover everything the body needs. Its a machine, so when everything is moving in sync, you get the best results. Think of driving a car. If you want to go fast, of course the emphasis is to depress the accelerator, but you still have to steer the wheel and shift the through the gears right? The body works the same way. If you want to tone the butt, you still have to work the other areas as well for best results.
So hear are some exercises that predominantly focus on the butt with a COMPLETE workout Program listed below. Leave me feedback and share this with your friends and family if they are in need as well. As always, I appreciate you using the workouttrainer.com system and if you have not done so yet, start following the actual recommended programs that I write once you have singed up as a free member, and if you want more there is an optional upgrade for $10 to help me keep the lights on here. :-)
Take care,
Mike McErlane
The Program
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Box Jumps | 3 | 10 | Plyometrics |
| Power Clean | 3 | 5 | Olympic Lifts |
| Barbell Squat | 3 | 5 | Legs |
| Dumbbell Squat | 3 | 10 | Legs |
| Adductor Side Steps | 3 | 10 | Legs |
| Prone Machine Leg Curl Alternating Legs | 4 | 15 | Legs |
| Barbell Bench Press On Bench With Band | 3 | 8 | Chest |
| Dumbbell Bench Press On Bench Both Arms | 3 | 10 | Chest |
| Standing Bicep Curl Dumbbell With Band Both Arms | 4 | 15 | Arms |
| Standing Kickbacks Both Arms With Band | 4 | 20 | Arms |
| Standing Bicep Curl Dumbbell With Band One Arm | 3 | 12 | Arms |
| Standing Cable Tricep Extension One Arm | 3 | 15 | Arms |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Box Jumps | 3 | 10 | Plyometrics |
| Jump Rope | 3 | 30 | Cardio |
| Standing Barbell Military Press | 3 | 10 | Shoulders |
| Standing Side Raise With Band Both Arms | 3 | 12 | Shoulders |
| Standing Dumbbell Front Raise Alternating Arms | 3 | 12 | Shoulders |
| Seated On Bench Bar Lat Pulldowns | 3 | 8 | Back |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
| Laying On Ground Dumbbell Prone Cobras | 4 | 10 | Back |
| Laying on Ball Abdominal Crunches Hands Straight Up | 3 | 20 | Abs |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Rope | 3 | 30 | Cardio |
| Jump Squat | 3 | 15 | Legs |
| Adductor Side Steps | 1 | 30 | Legs |
| Barbell Front Squat | 3 | 5 | Legs |
| Step Ups Alternating Legs | 3 | 10 | Legs |
| Barbell Incline Bench Press On Bench | 3 | 8 | Chest |
| Standing Incline Chest Fly With Band One Arm | 3 | 15 | Chest |
| Standard Grip Pushups Feet On Ball | 3 | 10 | Chest |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
| Deadlift | 2 | 10 | Olympic Lifts |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Seated On Ball Dumbbell Military Press Alternating Arms | 3 | 15 | Shoulders |
| Seated On Ball Dumbbell Front Raise Both Arms | 3 | 10 | Shoulders |
| Barrel Throws with Band | 3 | 10 | Shoulders |
| Laying on Ball Dumbbell Prone Cobras | 3 | 8 | Back |
| Standing Wide Grip Low Rows With Band Both Arms | 3 | 12 | Back |
| Standing Bicep Curl Barbell With Band Both Arms | 4 | 25 | Arms |
| Jump Rope | 2 | 60 | Cardio |
| Standing Cable Triceps Extension Both Arms | 4 | 20 | Arms |
| Dips | 3 | 25 | Chest |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Walk Run Treadmill- 20-30 minutes | 1 | 1 | Cardio |
| Jump Rope | 3 | 30 | Cardio |
| Box Jumps | 3 | 10 | Plyometrics |
| Two Legged Broad Jump | 3 | 10 | Plyometrics |
| Dumbbell Squat | 3 | 6 | Legs |
| Standing Squat With Band | 3 | 10 | Legs |
| Close Grip Push Ups | 3 | 10 | Chest |
| Wide Grip Push Up | 3 | 10 | Chest |
| Standing Chest Fly With Band One Arm | 3 | 10 | Chest |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
