Hamstrings & Glutes
-seated leg curl
-superset with barbell lunges (step forward and back)
-stiff-legged barbell deadlifts
-superset with jump squats
-lying leg curls
-smith machine split squats
-one legged barbell lunges with back leg on bench
-cable kickbacks
Calves (optional):
-seated calf raises
-superset with standing calf raises
-superset with toe walks
(repeat 2-3 times)
TIP OF THE DAY: Booty tip! With cable kickbacks, you can slightly alter the glute muscles you are targeting by simply changing your foot position. Keep the foot flexed (toes pointed towards your body) for the first half of reps, then switch to a foot extensions (toes pointed) for the second half. This will ensure a great glute workout!
VS Angel:
-restricted caloric diet
-lots of cardio
-basic lunges, squats with little to no weight = “skinny” bodies
WBFF Diva:
-6-7 small meals per day with ample calories
-cardio and weight training
-heavy weights = toned/fit bodies
Do you repeat this whole workout 2-3 times or just the last part? Also, how many reps/sets do you recommend?
Thanks!!!
I do 3-4 sets of all movements; the calf exercise (tri-set) was repeated 2-3 times