Legs & Shoulders
Legs:
4 – barbell squats
3 – stiff legged barbell deadlifts
superset with 3 – glute kickbacks
3 – weighted step ups with plate overhead (pictured)
superset with 3 – barbell calf raises
Shoulders:
3 – dumbbell shoulder press
superset with 3 – dumbbell side lateral raises
3 – rear delt cable flys
TIP OF THE DAY: Superset! I mentioned that in weeks 3 & 4 of the 4 weeks to tank top arms & a bikini booty program, I would be incorporating circuit training. I’m not too fond of complete leg circuits; for any one who has tried them, you know how challenging they are. Personally, I find that my heart rate gets so high that it inhibits me from completing the exercises effectively. I may throw in 1 or 2 complete circuits for you all to try, but for now supersets will kick your booty while building you a nice one 😉 In a superset you preform one movement and proceed right into the second movement, then take a rest before repeating. Supersets ensure those muscle fibers are breaking down, yet still allow you to use proper form & achieve sufficient reps!
I am OBSESSED with your blog, just discovered it, thank you so much for so much great information! The number before you exercises listed in your workouts- is that the amount of sets? I know you don't put weight or reps in just wondering if that is sets. Thanks!!
Thank you; I'm glad you like it.Yes, those are the number of sets
How many calories do you suggest consuming when working out (I'm doing your 4 week bikini body series) and trying to cut fat? I try to stay at 1200 but that usually ends with a binge:(
For that reason, I personally think 1200 is way to low. If you check out "video blog: daily diet 2" – it gives a macro count & tips for counting macros for the program!
your butt are so sexy dear..
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