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Bikini Body Trainer

Day 36:Glutes

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!

Here we go—round two of this workout! With the sets and reps staying the same as last week, I want you to really focus on lifting more weight as a challenge.

You may be wondering what the difference is between the hip thrust we were doing in the first four weeks and the glute bridge we’re doing now. In the hip thrust, your upper back rests on a bench, but for the glute bridge you lie directly on the ground. This changes the range of motion you can complete, letting you go heavier on the glute bridge to build the muscle needed to fill out your jeans and bikini bottoms. To effectively complete the drop set on this exercise, it definitely helps to have someone pull the weight off for you. This will let you stay in position and keep your mind on the exercise throughout the entire set. Now, let’s get our PRE-KAGED in and head to the gym to build some killer glutes!

Barbell Glute Bridge
(Dropset)

Sets: 1

Reps: 10/10/10

Gluteator

Sets: 1

Reps: 20/20/20

Bulgarian Split Squat

Sets: 3

Reps: 10

Stiff-Legged Deadlift

Sets: 3

Reps: 10

Lying Hip Abduction

Sets: 2

Reps: 30

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