Bodybuilding Workouts - Buns and Thigh Specialization Workout Routines for Women

Marcy Porter's Buns and Thighs Specialization Workout Routines

By Hugo Rivera, About.com Guide

Buns and Thighs are one of those areas where we women store the most body fat. The key to losing body fat in these spots is to combine a solid weight training workout routine with cardiovascular exercise and a balanced diet plan.

The weight training will nicely shape up the muscles underneath not only giving you a nice sexy contour in those areas but also increasing your metabolism as muscle burns calories. The metabolic increase will help you with the fat burning process.

The cardiovascular exercise will be the way in which extra calories are burned. In order to lose body fat one needs to create a slight caloric deficit where more calories are burned than what you take in on a given day. So, if for instance, you consume 1300 calories but burn 1500, you are creating a caloric deficit of 200 calories which will force your body to burn body fat. Provided that your macronutrient ratios of carbohydrates, proteins and fats are in order you will keep the muscle as body fat is getting burned, which will ultimately give you the fat free toned and firm look that you want.

Note: For more information on diet plans please take a look at Hugo Rivera's article on Sample Bodybuilding Diet Plans.

Buns and Thighs Workouts

Now that we have talked about the strategy we will use to get your buns and thighs in shape, let's take a look at the weight training workout routines that you will be using. I will present four routines based on your level of training experience.

If you have been training for less than 6 months then please start with the beginner's buns and thighs workout. If you have been training for more than 6 months but less than a year then please use the intermediate workout. For those of you with over a year of experience you can try the advanced workout. For those of you who want to really challenge yourselves and have been training for over a year and a half consistently then you can try one of my own personal workouts.

Buns and Thighs Beginner Weight Training Workout Routine for Women

Workout Notes:

• This routine is to be performed on Mondays, Wednesdays, and Fridays.
  
  
• Rest no more than 60 seconds in between sets.
  
  
• 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
Thighs
Leg Extensions (toes in) 2 sets of 13-15 repetitions
Dumbbell Squats (Use a medium shoulder width stance and hold dumbbells by the side) 2 sets of 13-15 repetitions

Buns
Leg Curls 2 sets of 13-15 repetitions
Butt Blaster Machine 2 sets of 13-15 repetitions


Calves
Standing Calf Raises 2 sets of 13-15 repetitions


Wednesday Workout
Thighs
Leg Extensions (toes straight) 2 sets of 13-15 repetitions
Leg Press (Use a medium shoulder width stance) 2 sets of 13-15 repetitions

Buns
Standing Leg Curls 2 sets of 13-15 repetitions
Lunges (One leg at a time holding on to a sturdy object until you learn how to balance yourself; press with heels) 2 sets of 13-15 repetitions


Calves
Calf Press Machine 2 sets of 13-15 repetitions


Friday Workout
Thighs
Leg Extensions (toes out) 2 sets of 13-15 repetitions
Barbell Squats (Use a medium shoulder width stance) 2 sets of 13-15 repetitions

Buns
Seated Leg Curls 2 sets of 13-15 repetitions
Wide Stance Leg Press (Use a stance wider than your shoulder width, bring all the way down and then press up with heels) 2 sets of 13-15 repetitions


Calves
Seated Calf Raise Machine 2 sets of 13-15 repetitions


Buns and Thighs Intermediate Weight Training Workout Routine for Women

Workout Notes:

• Because this routine has more exercises and sets than the beginner one, it will be performed twice a week as opposed to three in order to provide the muscles with more time for recovery. You can perform this routine on Monday and Thursday.
  
  
• Rest no more than 60 seconds in between sets.
  
  
• 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
Thighs
Leg Extensions (toes in) 3 sets of 13-15 repetitions
Barbell Squats (medium stance) 3 sets of 10-12 repetitions
Leg Press (close stance; feet and knees together in order to emphasize outer quads) 3 sets of 10-12 repetitions

Buns
Lunges (one leg at a time and you may use dumbbells is strong enough) 3 sets of 13-15 repetitions
Lying Leg Curls 3 sets of 10-12 repetitions
Dumbbell Stiff Legged Deadlifts 3 sets of 10-12 repetitions

Calves
Standing Calf Raises 3 sets of 10-12 repetitions
Seated Calf Raises 3 sets of 13-15 repetitions


Thursday Workout
Thighs
Leg Extensions (toes out) 3 sets of 13-15 repetitions
Leg Press (medium stance) 3 sets of 10-12 repetitions
Barbell Squats (wide stance) 3 sets of 10-12 repetitions

Buns
Butt Blaster 3 sets of 13-15 repetitions
Standing Leg Curls 3 sets of 10-12 repetitions
Seated Leg Curls 3 sets of 10-12 repetitions

Calves
Calf Raises on Leg Press Machine 3 sets of 10-12 repetitions
Seated Calf Raises (Toes out) 3 sets of 13-15 repetitions

Buns and Thighs Advanced 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 3 sets of as many steps as you can do.
Lying Leg Curls 3 sets of 10-12 repetitions
Dumbbell Stiff Legged Deadlifts 3 sets of 10-12 repetitions
Wide Stance Squats (Pressing with heels) 3 sets of 15-20 reps
Standing Leg Curls 3 sets of 8-12 reps
Butt Blaster 3 sets of 15-20 reps

Calves
Standing Calf Raises 3 sets of 10-12 repetitions
Seated Calf Raises 3 sets of 13-15 repetitions
Calf Press 3 sets of 10-12 repetitions


Thursday Workout
Thighs
Leg Extensions (toes straight) 3 sets of 13-15 repetitions

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: Barbell Squats (Medium stance) 4 sets of 8-12 repetitions (no rest)
Barbell Squats (Wide stance) 4 sets of 8-12 repetitions (90 second rest)

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.