10 Minute Glute Workout For Men At Gym
Are you looking to Build A Butt?
On today’s episode of Live Lean TV, coach Jessica is taking me through a 10 minute glute workout for men at gym.
And before I forget, if you haven’t heard or noticed yet, the ladies like a nice butt on their guys too.
Am I right ladies?
Damn right I am.
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So with that said, gentlemen, are you ready to build a butt?
Of course you are.
Here’s one of the best glute workouts for men, designed by the creator of Build A Butt Extreme, Jessica Gouthro.
Jessica is going to take us through today’s build a butt workout circuit.
Warning: The Following Glute Workout Circuit Will Build You A Sexy Butt
This workout circuit is comprised of glute exercises that will turn all those flat butts into lifted, toned, round, and mouth watering buns of steel.
This glute training circuit is comprised of the following glute exercises.
A1. Barbell Back Squat
- Reps: 6
- Rest: 10 seconds
- Tempo: 4010
Coaching cues: The first exercise in this glutes circuit is the barbell back squat. You will complete 6 reps while following the 4010 tempo. Ensure you complete each rep with perfect form. Focus on not allowing your knees to travel over the toes, and make sure to use that slow 4 second tempo on the way down. After completing 6 reps, take a quick 10 second rest to just give you enough time to move into the next exercise.
A2. Elevated Dumbbell Reverse Lunge
Here’s how to do the elevated dumbbell reverse lunge.
- Reps: 12/leg
- Rest: 10 seconds
- Tempo: 20X0
Coaching cues: Step up on to a 6 inch step or platform, then complete a reverse lunge by dropping one leg back and off the platform. For this circuit we’re doing 12 reps on each leg. This means you’ll complete all 12 reps with one leg, then switch sides. When you take a step down, focus keeping perfect form by having both knees hit that 90-degree bend. You should be feeling the burn now during these 12 reps. After completing 12 reps with the first leg, do the same thing on the second leg. Remember follow the prescribed 20X0 tempo. Take another 10 second break but keep those weights close by as you’ll be moving onto the dumbbell romanian deadlift.
A3. Dumbbell Romanian Deadlift
- Reps: 25
- Rest: 2 minutes after the circuit
- Tempo: 2010
Coaching cues: Hopefully by now you understand what we mean when we say tempo. The first number in the tempo indicates the eccentric, or for this exercise, the lowering of the weight. The second number is the pause at the bottom of the lift. The third number is the time it takes to lift the weight up to the top. The fourth number is the pause at the top of the lift. So complete 25 reps with that 2 seconds down, 0 second pause, 1 second up, and 0 second pause at the top.
Keep moving as these 25 reps are the burnout at the end of the circuit. Your glutes will be burning during these 25 reps. Also, make sure you’re focusing on which muscle you’re working. In this case, think about your glutes working. So contract those buns and make them burn. Even though it burns, don’t stop, this burning is a good thing. Lastly, since this is a higher volume rep range, ensure you select a lighter weight that you can complete 25 reps with.
Nice job completing the first circuit
Take a 2 minute rest after completing the 3 exercise circuit, then repeat 2 more times for a total of 3 circuits.
Once you’re finished the 10 minute glute workout, show your butt and be proud of it.
Here’s to you for building a better butt.
Get The Best Glute Workouts At The Gym
If you or the women in your life want to build a sexy butt, we invite you to go on a 9 week journey to build your new booty.
It’s time for you to build a butt with the best glute training gym workout program.
Get our booty training Build A Butt Extreme gym program here.
We also offer a Build A Butt 2.0 follow along home friendly program
If you don’t workout at the gym, you can pick up the 9 week Build A Butt 2.0 home friendly transformation system here.
You can also add weights to any of the no equipment Build A Butt 2.0 exercises to make it more intense.
In the comment section below, let me know what your favorite glute workout is.
And if you don’t have a favorite glutes workout, you do now: 9 Week Build A Butt Extreme Workout Program.
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Question For You:
- What are your favorite glute workout exercises?
- Are you currently trying to strengthen and build a better butt?
Be sure to share your answers in the comment section below.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
if you guys will need to get ripped much faster without spending a single another minute in the gym, then you have to look closely this online video SIXPP.COM
الكتب ينبغي أن تؤدي إلى واØدة من هذه الغايات الأربع : إلى الØكمة أو التقوى أو المتعة أو الÙائدة
great shap brad
lunges on a step are hard!!!!!!!!!!!!!!!
I can only do light weight
There is no such thing as spot fat reduction. There are no exercises to ‘burn’ the fat in you long head of the triceps region, i.e. under the arm. What an exercise for that portion of the arm does is target the muscle, and it can cause hypertrophy, maintenance or atrophy it. So, you can make you triceps, especially the long head, more toned and defined, by working it, but to burn the fat you need a caloric deficit and cardio. Thank me later
In most traditional workouts, 8-12 reps is the best range for this. But this a specialized circuit with the 25 rep deadlift being used as the workout finisher “burnout”
Great vid! I had a question about the volume of reps – in another video you said that for fat burn/loss, we should stick to lower reps (in the 8-12 range). Why go to 25 on the dead lift?
If you seriously want to melt fat, you should do a google search Mimmu Fat Blast. That might help you get the body you deserve.
Just purchased! Jersey Strong!
Ohhhh deadlifts, my favorite!! I am really working on building my glutes so this is great!
Brad where r u? 🙁 I’m eating carrots and I feel slightly guilty
Brad do you eat carrots? R they bad, like carbs? Starches?
OMG I cannot wait until you move to LA so I can get a SEXY FANNY!!! Will you help me work on that?!?!?!
Of course. But you do realize this means I’ll have to wrestle you away from the elliptical and tie you to the squat rack right!?!
I am actually excited about it. The elliptical has been a little bi*** lately! ha ha!
Love lunges! Great workout- will have to try!
oh junk in da trunk! 😉
i love lunges and do them fairly frequently.. however the backwards drop lunge always kills me!!
You are sooo right!
Hi Brad! I was wondering whether you have exercises for fat under the arm (axillary region)? Thanks.
Brad if we do the 14 day body fat loss challenge when we go back to our regular live lean diet will fat come back quicker?
@WinneGuo happy to help
Thanks for another workout Brad!