Routine One: 4 weeks: Day 1: Butt and Legs

5-10 warm up with Abs exercises 
Bridge: 10 times
Diamond Crunch: 10 times
Torso Twist: 10 times
Reverse Crunch: 10 times

• Hyperextensions (Back Extension): 2 sets to failure

Main Muscle Worked: Lower Back 

Other Muscles: Glutes, Hamstrings 

Lying Leg Curl: 4 sets 

Set 1: 50 lbs, 8-10 reps

Set 2: 60 lbs, 6-8 reps

Set 3: 70 lbs, 4-6 reps

Set 4: 80 lbs, 4 reps
Main Muscle Worked: Hamstrings

 Leg Press: 4 sets 

Set 1: 50 lbs, 8-10 reps

Set 2: 60 lbs, 6-8 reps

Set 3: 70 lbs, 4-6 reps

Set 4: 80 lbs, 4 reps
Main Muscle Worked: Quadriceps
Other Muscles: Calves, Glutes, Hamstrings 

• Leg Extension: 4 sets 

Set 1: 50 lbs, 8-10 reps

Set 2: 60 lbs, 6-8 reps

Set 3: 70 lbs, 4-6 reps

Set 4: 80 lbs, 4 reps
Main Muscle Worked: Quadriceps 

 

• Cool Down Cardio (Thread Mill): 25 minutes or stretch