CADY's Booty Special 🍑

Gain Mass in your Glutes have a well rounded Booty and toned body.

First 3 Weeks no weight or reps increasing just Sets increasing (Volume)
After first Deload on week 4, week 5 will be the same as week 3 
and then beginning week 6 ,you start increasing weight reps / weight

Starting from week 10 you will have Glute bridges also, ->to burn out the booty the last few weeks.

Weight increase.. 
5kg on the Big exercises and 2.5 on isolation exercise.

CORE STRETCH: NOT A STRETCH ->Your core training choice 10minutes circuit.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Yoga

Relaxing yoga

Lat Pulldown

Seated Row (Machine)

Face Pull

Bicep Curl (Cable)

Cardio

Hourglass Toning

Hip Thrust (Barbell)

Goblet Squat

Step-Up (Weighted)

Glute Kickback (Cable)

Hanging Leg Raise

Booty Focus

Squat (Barbell)

Romanian Deadlift (Barbell)

Hyperextension

Hip Abductor (Machine)

Glute Bridge (Dumbbell)

Legs & booty

Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Core Stretch

Upper Body Toning & Core

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