Bodybuilding Workouts - Buns and Thigh Specialization Workout Routines for Women

Buns and Thighs Professional 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 4 sets of as many steps as you can do.
Lying Leg Curls 4 sets: Hold weight at contracted position for 1 minute and then perform 10-12 repetitions
Dumbbell Stiff Legged Deadlifts 3 sets of 12-15 repetitions
Wide Stance Squats (Pressing with heels) 3 sets of 15-20 reps
Standing Leg Curls 3 triple drop sets of 8-12 reps each
Butt Blaster 3 sets of 15-20 reps
Adductor/Abductor Superset 3 sets of 15 reps each.
Calves
Standing Calf Raises 10 sets of 10-15 repetitions (15 sec rest)
Seated Calf Raises 3 sets of 13-15 repetitions


Thursday Workout
Thighs
Leg Extensions (toes straight) 4 sets: hold 1 minute at the top (contracted position) and then perform 10-12 repetitions with that weight

Leg Extensions (toes out) 3 sets of 12-15 repetitions holding the weight up for as long as you can and lowering slowly on the last repetition. 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: Smith Machine Squats (Close stance) 3 sets of 8-12 repetitions (no rest)
Smith Machine Squats (Medium stance) 3 sets of 8-12 repetitions (no rest)
Smith Machine Squats (Wide stance) 3 sets of 8-12 repetitions (1 min rest)

Lunges on Smith Machine (one leg at a time) 3 sets of 15 reps (1 min rest)

Step ups 3 sets of 15-20 reps (1 min rest)

Notes on Cardiovascular Exercise

Like I mentioned at the beginning of the article, cardiovascular exercise is essential to help you achieve your goal of a nice and toned physique. I recommend cardiovascular exercise be performed either first thing in the morning on an empty stomach along with a good abdominal routine or right after the workout (though after leg training the last thing you will want to do is cardio).

Below you will find my recommendations on cardiovascular exercise duration and frequency.

• Beginner Level: 3 sessions of 20 minutes each.
  
  
• Intermediate Level: 4 sessions of 25-30 minutes each.
  
  
• Advanced Level: 5 sessions of 30-35 minutes each.
  
  
• Professional Level: 6-7 sessions of 30-40 minutes each.
  
  

Keep in mind that in order for cardio to be effective it has to be performed at the target heart rate so please make sure that you choose a music you like and put effort into the activity.

Conclusion

If you apply the principles and routines laid out in this article I know for a fact thatyou will get those body parts into the shape that you like. Remember though that only applied knowledge is power so only by applying the information that I just shared with you will you be able to accomplish your goals.

Best of luck!

Marcy Porter
IFBB Figure Pro

Marcy Porter is a fitness expert and IFBB Figure Professional who resides in Orlando Florida. Marcy runs a very successful personal training practice helping women achieve their various fitness goals stemming from just losing weight to figure competition. Marcy also owns her fitness site www.MarcyPorter.com where she can be contacted for personal training or fitness modeling opportunities. Currently Marcy is also working on an e-book called "How To Look Like a Fitness Model" where she shares with women how to apply her knowledge from years of training experience to the purpose of losing fat and toning up. She is also a Team Vyotech athlete and she goes to several nutrition stores educating customers on training, nutrition, supplementation and Vyotech products.