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Bikini Body Trainer

Day 8:Glutes & Delts

Tawna eubank's bikini-ready body trainer - overview
Overview: training
Overview: supplements
Overview: nutrition
Overview: week 1
Day 1: glutes & delts
Day 2: back & arms
Day 3: rest day
Day 4: shoulders
Day 5: legs
Day 6: glutes
Day 7: rest day
Overview: week 2
Day 8: glutes & delts
Day 9: back & arms
Day 10: rest day
Day 11: shoulders
Day 12: legs
Day 13: glutes
Day 14: rest day
Overview: week 3
Day 15: glutes & delts
Day 16: back & arms
Day 17: rest day
Day 18: shoulders
Day 19: legs
Day 20: glutes
Day 21: rest day
Overview: week 4
Day 22: glutes & delts
Day 23: back & arms
Day 24: rest day
Day 25: shoulders
Day 26: legs
Day 27: glutes
Day 28: rest day
Overview: week 5
Day 29: glutes
Day 30: delts & abs
Day 31: rest day
Day 32: chest & back
Day 33: legs
Day 34: delts & glutes
Day 35: rest
Overview: week 6
Day 36: glutes
Day 37: delts & abs
Day 38: rest day
Day 39: chest & back
Day 40: legs
Day 41: glutes & delts
Day 42: rest day
Overview: week 7
Day 43: glutes
Day 44: delts & abs
Day 45: rest day
Day 46: chest & back
Day 47: legs
Day 48: delts & glutes
Day 49: rest day
Overview: week 8
Day 50: glutes
Day 51: delts & abs
Day 52: rest day
Day 53: chest & back
Day 54: legs
Day 55: delts & glutes
Day 56: final day!

Glutes & Delts

We’re back to work with my favorite muscle groups—glutes and delts. I hope you’re feeling fully recovered after yesterday’s rest day and are energized for this session. This workout has a blend of rep ranges, with some high sets and some more moderate sets. When you see these differences, you need to adjust your weight selection accordingly. You will need to pick a lighter weight for sets with higher reps, so you can perform each rep. The weight can be heavier for the sets with lower or moderate reps. This way you’ll challenge the muscle in a variety of ways in the same workout. This is a longer session, and to make sure you get each rep done, you’ll need your PRE-KAGED before heading to the gym today.

Barbell Hip Thrust

Sets: 4

Reps: 10,5,20,20

Barbell Walking Lunge

Sets: 4

Reps: 10 steps each leg

Back Extension

Sets: 2

Reps: 30

Gluteator

Sets: 4

Reps: 20

Lateral Raise Machine

Sets: 4

Reps: 20

Alternating Dumbbell Front Raise

Sets: 4

Reps: 10

Reverse Cable Fly

Sets: 4

Reps: 10

Six Ways

Sets: 2

Reps: 12

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