Bodybuilding Workouts - Buns and Thigh Specialization Workout Routines for Women

Buns and Thighs Advanced Weight Training Workout Routine for Women

Workout Notes:

• Because this routine has more exercises and sets than the intermediate one and its purpose is to sculpt the legs to their best shape ever, it will be performed twice a week but splitting the thigh workout from the buns and calves workout. You can perform this routine on Monday and Thursday. If your buns and calves are more of a problem area than the thighs, then perform this routine on Monday with the Thighs routine on Thursday. Otherwise you can switch Thighs to Monday and Buns and Calves to Thursday. On the example below I will assume that Buns and Calves are more of a problem and thus that routine will be performed on Monday.
  
  
• Rest no more than 60 seconds in between sets unless specified otherwise. On trisets, you will perform one exercise, move on to the next one without rest and move on to the last one with no rest. After you are done with the third exercise you will rest for 90 seconds. On supersets the same technique is used but using only two exercises instead.
  
  
• 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
Buns
Walking Lunges 3 sets of as many steps as you can do.
Lying Leg Curls 3 sets of 10-12 repetitions
Dumbbell Stiff Legged Deadlifts 3 sets of 10-12 repetitions
Wide Stance Squats (Pressing with heels) 3 sets of 15-20 reps
Standing Leg Curls 3 sets of 8-12 reps
Butt Blaster 3 sets of 15-20 reps

Calves
Standing Calf Raises 3 sets of 10-12 repetitions
Seated Calf Raises 3 sets of 13-15 repetitions
Calf Press 3 sets of 10-12 repetitions


Thursday Workout
Thighs
Leg Extensions (toes straight) 3 sets of 13-15 repetitions

Leg Press Triset: Close Stance 3 sets of 10-15 repetitions (no rest)
Medium Stance 3 sets of 10-15 repetitions (no rest)
Wide Stance 3 sets of 10-15 repetitions (90 second rest)

Squat Superset: Barbell Squats (Medium stance) 4 sets of 8-12 repetitions (no rest)
Barbell Squats (Wide stance) 4 sets of 8-12 repetitions (90 second rest)


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