King Anthony - Road To Bigger Glutes 1.pdf

BY KING ANTHONY

ROAD TO BIGGER GLUTES Volume 1

The butt of your dreams awaits you. What are you waiting for?!

TABLE OF CONTENTS Week 1-4 - Day 1: Booty & Legs - Day 2: Chest, Shoulders, & Triceps & Abs - Day 3: Booty & Legs - Day 4: Back & Biceps & Abs - Day 5: Booty & Legs - Day 6: Abs or Rest - Day 7: Rest

Week 5-8 - Day 1: Booty & Legs - Day 2: Chest & Back - Day 3: Booty & Legs - Day 4: Arms & Shoulders - Day 5: Booty & Legs - Day 6: Abs or Rest - Day 7: Rest

TABLE OF CONTENTS Week 9-10 (Do Month #1) - Day 1: Booty & Legs - Day 2: Chest, Shoulders, & Triceps & Abs - Day 3: Booty & Legs - Day 4: Back & Biceps & Abs - Day 5: Booty & Legs - Day 6: Abs or Rest - Day 7: Rest

Week 11-12 (Do Month #2) - Day 1: Booty & Legs - Day 2: Chest & Back - Day 3: Booty & Legs - Day 4: Arms & Shoulders - Day 5: Booty & Legs - Day 6: Abs or Rest - Day 7: Rest

What You Need to Know Listen, this entire booty work out program isn't going to be easy. In fact it will be hard, it will challenge you! But that's where the magic happens. If it challenges you, expect it to change you! Be consistent and patient with the whole entire program, and you will see changes. If you're a beginner, try and do the whole thing, but if it's too much, ease your way into it by performing 2 sets for every exercise instead of 3. Another thing, the first 3 weeks of each month (excluding the 3rd month,) do the amount of sets and reps you're suppose to do, the 4th week is suppose to be a de-load week. Meaning you should go lighter than usual. This is to give your muscles some rest so when you jump into the following month, your muscles get shocked! This is called muscle confusion. Muscle confusion causes muscle growth and with muscle growth comes change! Good luck! I believe in you! MAKE SURE YOU DRINK 2 PROTEIN SHAKES A DAY. ANY PROTEIN POWDER IS FINE. IT'S ABOUT PREFERENCE

Week 1-4

Day 1 : Booty & Legs (Rest 30-60 seconds between each set) 1. Single Leg Banded Hip Thrust - 3 sets of 12-16 reps

2. Elevated Frog Pumps - 3 sets of 20-30 reps

3. Smith Machine Glute Squat - 3 sets of 12-16 reps

4. Knee Up Step Back Lunges - 3 sets of 12-16 reps on each leg -

Week 1-4 Day 1 : Booty & Legs 5. Sumo Deadlifts - 3 sets of 12-16 reps

6. DB Around the World Lunges - 3 sets of 16 reps (1 reg. lunge and 1 courtesy lunge is 1 rep)

7. Banded Hip Abductors - 3 sets of 16-20 reps

8. Calf Raises - 1 set of 60 reps (20 in each direction)

Week 1-4

Day 2 : Chest, Shoulders, Triceps & Abs (rest 30-60 secs between each set) 1. Push Ups (modified if needed) - 2-3 sets of maximum reps

2. Burpee to Shoulder Press - 3 sets of 10 reps

3. Decline Push Ups w/ Shoulder Flys - 2-3 sets of 10-12 reps (1 push up and 1 fly is 1 rep

Week 1-4 Day 2 : Chest, Shoulders, & Triceps & Abs 4. Alternating Single Arm DB Shoulder Press - 2-3 sets of 16 reps each arm

5. Tricep Dips - 3 sets of maximum reps

Week 1-4 Ab Exercise ( rest 10-20 seconds between each set) 1. Toe Touches - 2-3 sets of 25 reps

2. Oblique V-Ups - 2-3 sets of 25 reps on each side

3. Stability Ball Leg Raises - 2-3 sets of 25 reps

4. Oblique Twists - 2-3 sets of 50 reps

Week 1-4 Day 3 : Booty & Legs (Light) (Rest 30-60 seconds between each set) 1. Cable Banded Squat Push Outs - 3 sets of 16 reps

2. Cable Donkey Kicks - 3 sets of 12-20 reps

3. Single Leg Hip Thrusts w/ Band - 3 sets of 12-16 reps

Week 1-4 Day 3 : Booty & Legs

4. Hip Thrusts - 3 sets of 12-16 reps

5. Single Leg Glute Bridge w/ Band - 3 sets of 20 reps

6. Calf Raises - 1 set of 60 reps (20 reps each position

Week 1-4

Day 4 : Back & Bi's (rest 30-60 seconds between each set) 1. Push up Position DB Rows - 2-3 sets of 10-12 reps each side

2. In N Out Curls - 2-3 sets of 16 reps

3. Alternating DB Curls - 2-3 sets of 10-14 reps

Week 1-4 Day 4 : Back & Bi's & Abs 4. DB Hammer Curls - 2-3 sets of 12 reps each arm

5. Cable Rows - 2-3 sets of 12 reps

Week 1-4 Ab Exercises (rest 1020 seconds between each set) 1. Toe Touches -2-3 sets of 25 reps

2. Oblique V-Ups - 2-3 sets of 25 reps

3. Stability Ball Leg Raises - 2-3 sets of 25 reps

4. Oblique Twists - 2-3 sets of 50 reps

Week 1-4 Day 5 : Booty & Legs (rest between 30-60 seconds between each set) 1. Single Leg Glute Bridge w/ Band - 3 sets of 12-16 reps

2. Hip Thrusts - 3 sets of 12-16 reps

3.Romanian Lunge - 3 sets of 12-16 reps each leg

4. Smith Machine Squat Courtesy Lunge

- 3 sets of 10 reps (1 courtesy lunge each leg, 1 squat is 1 rep)

Week 1-4 Day 5 : Booty & Legs

5. Cable Banded Pull Throughs - 3 sets of 16-20 reps each leg

6. Cable Donkey Kicks - 3 sets of 12-16 reps

7. Banded Hip Abductors - 3 sets of 16 reps each leg

8. Calf Raises - 1 set of 60 reps (20 each position)

Week 1-4

Day 6 : Rest or Abs -Repeat abs from upper body day

Day 7 : Rest

Week 5-8 Day 1 : Booty & Legs (rest 30-60 seconds between each set) 1. Single Leg Hip Thrust w/ Hip Abduction

- 3 sets of 12-16 reps each leg

2. Banded Hip Thrusts - 3 sets of 12-16 reps

3. Romanian Lunges - 3 sets of 12-16 reps

4. Lunge w/ Squat Combo

- 3 sets of 16 reps each leg

Week 5-8 Day 1 : Booty & Legs

5. Backward Cable Frog Walks w/ Bands - 3 sets of 12 reps each leg

6. German Hip Abductors - 3 sets of 16-20 reps each leg

7. Stability Ball Leg Lifts - 3 sets of 20-30 reps

8. Calf Raises - 1 set of 60 reps ( 20 in each position

Week 5-8 Day 2 : Chest & Back & Abs (rest 30-60 seconds between each set) 1. Push up w/ Rows - 2-3 sets of 10-12 reps

2. Underhand BB Rows - 2-3 sets of 12-16 reps

3. Incline DB Chest Press - 2-3 sets of 12-16 reps

Week 5-8 Day 2 : Chest & Back

4. Cable Machine Row - 2-3 sets of 12 reps

5. Rear Delt Flys - 2-3 sets of 12-16 reps

6. Lat Pulldown - 2-3 sets of 16 reps

Week 5-8 Day 3 : Booty & Legs (Light) (rest 30-60 seconds between each set) 1. Stability Ball Leg Lifts - 3 sets of 20-30 reps

2. Smith Machine Elevated SL Hip Thrusts - 3 sets of 10-16 reps

3. Cable Donkey Kicks - 3 sets of 12-16 reps

Week 5-8 Day 3 : Booty & Legs

4. German Hip Abductors - 3 sets of 16-20 reps each leg

5. Jump Squats - 3 sets of 20 reps

6. Calf Raises - 1 set of 60 reps (20 in each position)

Week 5-8 Day 4 : Arms & Shoulders (rest 30-60 seconds between each set) 1. Curl to Shoulder Press - 2-3 sets of 12-16 reps

2. Triceps Dips - 2-3 sets of maximum reps

3. Shoulder Flys - 2-3 sets of 16 reps total

Week 5-8 Day 4 : Arms & Shoulders & Abs 4. Cable Hammer Curls - 2-3 sets of 12

6. 21's - 2-3 sets of 21

Week 5-8 Day 4 : Abs (rest 10-20 second between each set) 1. Toe Touches - 2-3 sets of 25 reps

2. Oblique V-ups - 2-3 sets of 25 reps

3. Stability Ball Leg Raises - 2-3 sets of 25

4. Oblique Twists - 2-3 sets of 50 reps

Week 5-8 Day 5 : Booty & Legs (rest 30-60 seconds between each set) 1. Smith Machine Romanian Lunges

- 3 sets of 12-16 reps

2. Smith Machine SL Hip Thrusts - 3 sets of 10-16 reps

3. DB Stationary Lunges - 3 sets of 16 reps

4. Banded Hip Thrusts - 3 sets of 12-16 reps

Week 5-8 Day 5 : Booty & Legs

5. Courtesy Lunge to Hip Abduction

- 3 sets of 12-16 reps

6. Backward Cable Frog Walks w/ Bands

- 3 sets of 16 reps

7. Lunge w/ Squat Combo - 3 sets of 15 reps ( 1 lunge on each leg and 1 squat is 1 rep)

8. Calf Raises - 1 sets of 60 reps (20 reps each position

Week 5-8

Day : 6 Abs or Rest - Perform abs from upper body day

Day 7 : Rest

Week 9-12

Week 9-10 ; Do Workouts from Month #1

Week 11-12 ; Do Workouts from Month #2