Glutes Circuit

Circuit: 2-4 rounds

Barbell Hip Thrust
Perform with or without barbell.
Up to 25 reps (We have gone much higher, but 20-25 works 'best.')

Goblet Squat
10 reps

One-Arm Kettlebell Swings

Perform with one or both arms.
15 reps (heavy weight)

Lateral Band Walk

As far as possible in each direction (bands around the lower legs)
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Arms Workout

1
Barbell Curl
Pyramid sets
2 sets, 5, 5, 5, 5, 5, 5, 5, 5 reps

2
Dips - Triceps Version
Pyramid sets
2 sets, 5, 5, 5, 5, 5, 5, 5, 5 reps (weighted)

3
Cross Body Hammer Curl
3 sets, 8 reps per side

4
Dumbbell Floor Press
3 sets, 10 reps

5
Superset
Cable Hammer Curls - Rope Attachment
4 sets, 20 reps

Triceps Pushdown - Rope Attachment

4 sets, 20 reps

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Shoulders
1
Arnold Dumbbell Press
5 sets, 8-12 reps

2
Upright Barbell Row
5 sets, 8-12 reps

3
Side Laterals to Front Raise
5 sets, 8-12 reps

4
Pull Through
5 sets, 8-12 reps

5
Face Pull
5 sets, 8-12 reps

6
Cable Rear Delt Fly
5 sets, 8-12 reps

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Full body

1
Standing Military Press
3-4 sets, 8-10 reps

2
Superset
Upright Barbell Row
Perform with EZ-Bar.
3-4 sets, 8-12 reps

Barbell Shrug
Perform with EZ-Bar.
3-4 sets, 8-12 reps

3
Superset
Leverage Incline Chest Press
3-4 sets, 12-15 reps

Seated Cable Rows

3-4 sets, 12-15 reps
4
Triset
Good Morning
3-4 sets, 12-15 reps

Straight-Arm Dumbbell Pullover

3-4 sets, 12-15 reps

Flat Bench Leg Pull-In

or "In-and-out on a bench"
3-4 sets, 12-15 reps

5
Superset
Biceps Curl To Shoulder Press
Perform Arnold Shoulder Press.
3-4 sets, 12-15 reps

Russian Twist
3-4 sets, 12-15 reps

6
Superset
Alternating Deltoid Raise
3-4 sets, 12-15 reps

Hanging Leg Raise

3-4 sets, 12-15 reps

7
Superset
Triceps Pushdown
3-4 sets, 12-15 reps

Cable Crunch
3-4 sets, 12-15 reps

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Legs

1
Smith Machine Squat
5 sets, 8-12 reps
2
Leg Press
5 sets, 8-12 reps

3
Side Lunge
5 sets, 8-12 reps

4
Barbell Walking Lunge
5 sets, 8-12 reps

5
Barbell Step Ups
5 sets, 8-12 reps

6
Leg Extensions
5 sets, 8-12 reps

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Glutes

1
Superset
One-Legged Cable Kickback
3 sets, 12 reps

Lateral Band Walk

3 sets, 10 reps (each side)

2
Superset
Barbell Hip Thrust
4 sets, 10 reps

Butt Lift (Bridge)

4 sets, 10 reps

3
Superset
Kettlebell Curtsy Lunge
3 sets, 10 reps (each side)

Dumbbell Step Ups

3 sets, 10 reps (each side)
4
Superset
Ball Leg Curl
3 sets, 10 reps

Natural Glute Ham Raise with Stability Ball

3 sets, 6-8 reps

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https://www.bodybuilding.com/workout-plans/the-7-day-six-pack
https://www.bodybuilding.com/workout-plans/total-body-strong-main/day/50
https://www.bodybuilding.com/workout-plans/get-ripped-stay-big-365-circuit-trainer-
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https://www.bodybuilding.com/workout-plans/triple-threat-4-week-fitness-plan
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