You ‘had’ no butt…

July 23, 2015 by  
Filed under The Fitness Bug


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We usually do an S-curve challenge workout on Fridays.

Instead, we’ll do it today… And tomorrow, will be S-curve meal focused (That may change).

For super butt and S-curve progress…

The following is a gym workout (Unlike the usual ‘anywhere’ workouts over on bronze/silver



– 2 minute rest between sets.

– 3 minute rest between exercises.

– You’re lifting the correct weight if you’re failing at the last few reps on each set.

#1 Feet + Shoulder raised single leg (heavy) barbell hip thrust 3 x 8 reps each leg

#2 Super rep pull ups (Assisted if need be) 2 x 8 reps

#3 Standing single leg (smith machine) barbell deadlift 2 x 8 reps

#4 Laying tricep extensions (Barbell hits your forehead) 3 x 10 reps

#5 Cable machine 45 degree hyper extended donkey kick backs

#6 Hanging half leg raises with ankle weights/dumbbell between feet 3 x 10 reps

– Do the above if your body fat % is below 25%

– Do the above if you struggle to see changes in your body/S-curve quality

– Do different variations of the above and do these workouts for 21 days (3 days a week)

– Follow the S-curve meal structure

Remember… The workout is just the trigger for results. Eating S-curvishly is what will fix you.

And remember… This isn’t tailored like we do over on bronze/silver/gold. So ‘go easy’.

Happy Thurs…


Today’s > ‘Morebuzz’

S-curve Bikini Challenge Official Plans

30 Day Epic Butt/Tiny Waist Bikini Season Challenge


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