Bootyful Beginnings Workout

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Booty-ful Beginnings Workout A:
Weeks 1-4 Training Log
Name:________________________________
Date:_______________
Weight:_______________
Exercise
Set 1
Set 2
Set 3
Weight
Weight
Weight
A1:
Bodyweight glute bridge
3 sets, 10-20 reps
Reps
Reps
Reps
Weight
Weight
Weight
A2:
One arm dumbbell row
3 sets, 8-12 reps (each)
Reps
Reps
Reps
Weight
Weight
Weight
B1:
Bodyweight box squat
3 sets, 10-20 reps
Reps
Reps
Reps
Weight
Weight
Weight
B2:
Barbell bench press
3 sets, 8-12 reps
Reps
Reps
Reps
Weight
Weight
Weight
Dumbbell Romanian deadlift
3 sets, 10-20 reps
Reps
Reps
Reps
Weight
Side lying abduction
1 set, 15-30 reps (each)
Reps
Seconds
Front plank
1 set, 20-120 seconds
Seconds
Side plank from knees
1 set, 20-60 seconds
Notes:
Note: Perform one set of A1 then immediately follow it with one set of A2. Rest 30­90 seconds, and repeat until 
all sets are completed. Do the same for B1 and B2.
96
Chapter 10:
STRONG CURVES TWELVE-WEEK BOOTY-FUL BEGINNINGS PROGRAM FOR BEGINNERS

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