Women’s Legs & Butt Workout

Women’s Legs & Butt Workout (3 times per week)

1) Squats: 4 Sets of 10 – 25 Reps  

2) Grand Plié Elvis Squat: 2 Sets of 15 – 20 Reps

3) Front Lunge Push-Off: 3 Sets of 15 – 20 Reps  

4) Lateral Reverse Lunge-Reach Combo: 3 Sets of 10 – 20 Reps 

5) Sumo Squat and Leg Raise: 3 Sets of 15 – 25 Reps 

6) Curtsy Squat Rear Leg Lift: 3 Sets of 15 – 25 Reps 

7) Unilateral Lunge with Knee Balance: 3 Sets of 15 – 25 Reps 

8) Hip Bridge and Heel Drag: 3 Sets of 15 – 25 Reps 

CARDIO: SPORTS, RUNNING & BIKING. EVERY DAY FOR 1 TO 3 HOURS. 

 

Diet: High in fiber breakfast, biggest meal for lunch, small meal for dinner.

 

Tips: 7 – 9 hours of sleep every day. 2 – 3 Snacks during the day. No food after dinner (6-7pm). Only drink water. Drink plenty of water during the day. Be consistent!

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Dexter Jackson 2008 Mr. Olympia Workout

Monday: Quads

Leg Extensions: 4 Sets of 20-30 Reps 

Squats: 4 Sets of 8-10 Reps     

Hack Squats: 4 Sets of 8-10 Reps

Leg Extensions: 3 Sets of 10 Reps 

Tuesday: Chest & Calves

 Barbell Bench Press: 4 Sets of 8-10 Reps 

 Incline Dumbbell Press: 4 Sets of 8-10 Reps

 Dumbbell Flies: 4 Sets of 8-10 Reps

 Standing Calf Raises: 4 Sets of 8-10 Reps

Seated Calf Raises: 3 Sets of 10-15 Reps

Wednesday: Back

 Lat Pulldowns: 4 Sets of 8-10 Reps 

 T-Bar Rows: 4 Sets of 8-10 Reps

 Barbell Deadlifts: 4 Sets of 8-10 Reps

Seated Cable Rows: 3 Sets of 8-10 Reps

Thursday: Shoulders & Ham

 Dumbbell Press: 4 Sets of 8-10 Reps 

 Incline Lying Side Laterals: 3 Sets of 8-10 Reps

 Rear Delt Raises: 4 Sets of 8-10 Reps

  Seated Leg Curls: 5 Sets of 10 Reps

Superset: Two exercises performed without any rest.

Lying Leg Curls: 4 Sets X 10 Reps

Stiff-Legged Deadlift: 4 Sets X 10 Reps

Friday: Biceps & Triceps

 EZ-Bar Curls: 4 Sets of 8-10 Reps 

 Hammer Curls: 4 Sets of 8-10 Reps 

 Preacher Curls: 4 Sets of 8-10 Reps 

Tri-set: Three exercises performed without any rest.

 Tricep Pushdowns: 3 Sets of 8-10 Reps 

 Dips: 3 Sets of 8-10 Reps   

       

 Rope Pushdowns: 3 Sets of 8-10 Reps 

Ab & Cardio: Abs 3 times per week. Cardio 5 times per week. 

 Crunches: 3 Sets of 50 Reps     

 Knee-Ups: 3 Sets of 40 Reps   

   Cable Crunches: 3 Sets of 30 Reps

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