Work out with dumbells

get the most sexy butt

Step 1

Split your muscle groups into separate workout sessions throughout the week. Focus on your chest and shoulders on Mondays and Thursdays, your back and legs on Tuesdays and Fridays, and your biceps and triceps on Wednesdays and Saturdays. Allow yourself to rest completely on Sunday. Splitting up your muscle groups will maximize your workout effectiveness, because you’ll be able to complete more exercises for each muscle group.

Step 2

the brazilian butt

Complete at least eight sets of exercises that target the muscle groups you’re assigned to develop, according to Dr. Joseph A. Chromiak of National Strength and Conditioning

Association. For example, on your chest and shoulders day, complete at least eight sets for your chest and eight sets for your shoulders. You can do this by choosing two exercises for each muscle group, completing four sets of each, or by choosing three exercises for each muscle group and completing three sets of each. Each set should be completed for six to 12 repetitions each.

Step 3

do you want to look like her?

Complete dumbbell exercises that effectively develop your muscles. Chest dumbbell exercises include chest press, chest flyes and incline chest press. Dumbbell exercises for your shoulders include shoulder press, lateral raises, front raises and upright rows. To develop your back with dumbbells, complete bent over rows rows, single arm rows and heavy pants. For your legs, complete dumbbell squats, lunges, deadlifts and calf raises. For your biceps, complete biceps curls, isolation curls and hammer curls. To target your triceps, complete overhead triceps extensions, kickbacks and lying triceps extensions. By Ki,berly Nunley, Demand Media