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10 Week Glute Hypertrophy Workout Program Spreadsheet

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A glute hypertrophy program is a workout routine that focuses on growing the size of the glute muscles. From Flap Jacks 2 Thick Stacks is a glute hypertrophy program designed by Brendan Tietz that is organized as a 4 day upper/lower body part split that uses heavy compound movements and targeted accessory movements to strengthen the full body, not just the glutes. [Read more…]

30 Day Ab Challenge Printable Spreadsheet + PDF

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This 30 day ab challenge is a great way to build the habit of regular abdominal muscle training. It combines a wide variety of abdominal exercises with high intensity interval training (HIIT) to help strengthen the core muscles while burning fat. [Read more…]

The Best Abs Workout: How to Get Six Pack Abs

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Six Pack Abs: The Workout Routine

The how and why of this routine is laid out below, but if you just want to know how to grow your abs efficiently, try adding the below to your normal workouts. If you’re not doing any lifting, you’re probably better off starting a beginner lifting program.

  1. Bicycle crunches (15-20 reps per set)
  2. Captain’s chair leg raises (12-15 reps per set)
  3. Contralateral arm and leg lift (5 second hold, 15-20 reps per set)

[Read more…]