Women Leg Building (Butt Explosion)

July 3, 2012


Leg Press Wide (toes open) 3 sets 30,15,10 reps (Heavy)


Leg Press Close (feet together) 3sets 30,15,10 reps (Heavy)


Walking Lunges D.Bell 3sets 15 steps each leg

Single leg Smith press split squat 2sets 20,10/10 reps (10/10 means drop set)


Single leg hamstring D.Bell dead lift 2sets 20reps (go heavier the second set)


Kneeling leg Raises 2 sets 30,20reps (weight optional)

Hamstring Curl 2 sets 20,15/10 reps


Forward Alternating Lunges 2 sets 1min

Glute Machine 2sets 15,10/10/10 reps (../../.. means 2 drop sets)


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One Comment on “Women Leg Building (Butt Explosion)”

  1. Jade Says:

    Sorry I’m new to all of this, 3 sets of 30,15,10. Is that 3 sets each or depending on your level would I choose to do either 3 sets of one of the 3 choices. Like for beginners do I just start with 3 sets of 10 reps for the leg press wide exercise?


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