Legs (Glutes) & Shoulders
Legs (Glutes):
-seated leg curls
-weighted donkey kicks on smith machine
-superset with bosu ball squats
-stiff legged deadlifts with plates
-superset with weighted walking lunges
-glute kickbacks
Shoulders:
-dumbbell side lateral raises
-superset with dumbbell shoulder press
-cable rear delt pulls with EZ bar
TIP OF THE DAY: Splitting up “leg muscles.” Your legs are comprised of quadriceps (tops of legs), hamstrings (backs of legs), and glutes (booty – 3 separate gluteal muscles). Compound movements, such as a squat or lunge target all three of these muscle groups; however because these muscle groups are rather large, it can be beneficial to split up these 3 muscle groups and use isolating movements, such as a hamstring curl to target them more individually. This style can be applied to any other muscle group, such as isolating just lats from a back day as well.
have been so touched by all your sweet comments & messages that
I’ve recently received. You all share so much of your personal stories
with me, so it’s only fair that I do the same! I will be making a video
blog on myself and answering these questions! Ask me ANYTHING (it
doesn’t have to just be health & fitness related) – my favorite
color, favorite food, biggest pet peeve, whatever! You ask; I answer!
Hey Lauren! How long do your lifting sessions usually take? (assuming the gym isn't busy lol)
Hi Sabina,
They typically take 45min; I'm never at the gym for more than 60min – fast paced, quick & efficient is my style 🙂
XO
Your progress is amazing! I love your blog! :)) I'm just in that 'bulking phase', so wish me luck to put on as much muscle as I can ;D Can I have a question for you? When you were in that bulking phase, how often did you work out each week? Did you have any rest days? And did you do any cardio? 🙂 Thanks for reply, you are my big inspiration! 🙂
Hi there,
GOOD LUCK 🙂 As someone who really has to work to gain muscle, I know the importance of "building" – if you search way back on my blog into fall 2012, I posted a phase 1 of 2 all on "building" and my plan (it may be under "read mes"). I worked out almost everyday, but rest is extremely important to allow those muscles to recover and grow; I only did cardio 2x per week.
XO
Thanks a lot! I will search that article and have a look 🙂 I try to have one rest day a week, which is very difficult for me, because i love working out 🙂