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Description

This is for the ladies trying to build up the booty! In order to build a certain area of the body I️ always say it’s best to have a focused attention on that area. If you hit the given area multiple times in a week you’ll be able to get the change you want. Then training at area only once a week with a body split Training. So here is a quick workout you can do 3x a week for at least 2-3 weeks and make some serious gains for the


Exercises

Set 1: 4 rounds
Barbell Squats
Weights: Heavy
Barbell Squats
8 reps
Rest
Rest
40 seconds

Set 2: 3 rounds
Barbell Deadlift
Weights: Heavy
Barbell Deadlift
6 reps
Rest
Rest
40 seconds

Set 3: 3 rounds
Dumbbell Side Lunge and Touch
Weights: Heavy
Dumbbell Side Lunge and Touch
6 reps
Rest
Rest
40 seconds

Set 4: 4 rounds
Barbell Glute Bridge
Weights: Heavy
Barbell Glute Bridge
8 reps
Rest
Rest
40 seconds

Set 5: 3 rounds
Glute Kickbacks
Glute Kickbacks
15 reps
Rest
Rest
30 seconds

Set 6: 3 rounds
Ball Mountain Climbers
Ball Mountain Climbers
30 seconds
Ab Ball Raises
Ab Ball Raises
30 seconds
Alternating Side Planks
Alternating Side Planks
30 seconds
Elbows to Hands Plank
Elbows to Hands Plank
30 seconds
Rest
Rest
45 seconds


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