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BUILD UPPER BODY Front Raises → Standing Pullovers → Goblet Curls 3 exercises • 1 kettlebell • 15 min Targets: • Shoulders • Lats • Biceps • Upper-body control Run it: Beginner: 3 rounds or sets × 8–10 reps Intermediate: 4 rounds or sets × 10–12 reps Advanced: 5 rounds or sets × 12–15 reps Weight guide: Easy: 8–12kg (18–26lb) Medium: 12–16kg (26–35lb) Hard: 16kg (35lb ) Want more conditioning? Use rounds. Want more muscle growth? Use sets with a little more rest. Raise with intent. Control the p
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Yes doing a quads and glutes, and hamstrings and glutes focused workout once a week each is important, but when I started to focus an EXTRA session on exercises that specifically targeted upper glutes (glute medius/minimus) - this is when I saw REAL GROWTH 🤍 I still start with my compound movements (hip thrusts ALWAYS!!) , the unilateral (lunges) to really target any imbalances between my glutes, then 2 KEY 🔑 exercises for upper glute 👇🏼 Glute focused hyper extensions: - these bad boys liter
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