Workout Notes:
- This routine is to be performed on Mondays, Wednesdays, and Fridays.
- Rest no more than 60 seconds in between sets.
- Practice full contraction and full extension on each exercise. Make sure that you perform the exercise through its full range of motion and with a controlled tempo. Take around 2 seconds to move the weight up and 2 seconds to lower it. Concentrate on the muscle being worked.
- Exhale as you bring the weight up and inhale as you bring it down.
Monday Workout
Thighs
Leg Extensions (toes in) 2 sets of 13-15 repetitions
Dumbbell Squats (Use a medium shoulder width stance and hold dumbbells by the side) 2 sets of 13-15 repetitions
Buns
Leg Curls 2 sets of 13-15 repetitions
Butt Blaster Machine 2 sets of 13-15 repetitions
Calves
Standing Calf Raises 2 sets of 13-15 repetitions
Wednesday Workout
Thighs
Leg Extensions (toes straight) 2 sets of 13-15 repetitions
Leg Press (Use a medium shoulder width stance) 2 sets of 13-15 repetitions
Buns
Standing Leg Curls 2 sets of 13-15 repetitions
Lunges (One leg at a time holding on to a sturdy object until you learn how to balance yourself; press with heels) 2 sets of 13-15 repetitions
Calves
Calf Press Machine 2 sets of 13-15 repetitions
Friday Workout
Thighs
Leg Extensions (toes out) 2 sets of 13-15 repetitions
Barbell Squats (Use a medium shoulder width stance) 2 sets of 13-15 repetitions
Buns
Seated Leg Curls 2 sets of 13-15 repetitions
Wide Stance Leg Press (Use a stance wider than your shoulder width, bring all the way down and then press up with heels) 2 sets of 13-15 repetitions
Calves
Seated Calf Raise Machine 2 sets of 13-15 repetitions
Buns and Thighs Intermediate Weight Training Workout Routine for Women
Workout Notes:
- Because this routine has more exercises and sets than the beginner one, it will be performed twice a week as opposed to three in order to provide the muscles with more time for recovery. You can perform this routine on Monday and Thursday.
- Rest no more than 60 seconds in between sets.
- Practice full contraction and full extension on each exercise. Make sure that you perform the exercise through its full range of motion and with a controlled tempo. Take around 2 seconds to move the weight up and 2 seconds to lower it. Concentrate on the muscle being worked.
- Exhale as you bring the weight up and inhale as you bring it down.
Monday Workout
Thighs
Leg Extensions (toes in) 3 sets of 13-15 repetitions
Barbell Squats (medium stance) 3 sets of 10-12 repetitions
Leg Press (close stance; feet and knees together in order to emphasize outer quads) 3 sets of 10-12 repetitions
Buns
Lunges (one leg at a time and you may use dumbbells is strong enough) 3 sets of 13-15 repetitions
Lying Leg Curls 3 sets of 10-12 repetitions
Dumbbell Stiff Legged Deadlifts 3 sets of 10-12 repetitions
Calves
Standing Calf Raises 3 sets of 10-12 repetitions
Seated Calf Raises 3 sets of 13-15 repetitions
Thursday Workout
Thighs
Leg Extensions (toes out) 3 sets of 13-15 repetitions
Leg Press (medium stance) 3 sets of 10-12 repetitions
Barbell Squats (wide stance) 3 sets of 10-12 repetitions
Buns
Butt Blaster 3 sets of 13-15 repetitions
Standing Leg Curls 3 sets of 10-12 repetitions
Seated Leg Curls 3 sets of 10-12 repetitions
Calves
Calf Raises on Leg Press Machine 3 sets of 10-12 repetitions
Seated Calf Raises (Toes out) 3 sets of 13-15 repetitions
Next Page: Buns and Thighs Advanced Weight Training Workout Routines
