Bootyful Beginnings Workout Page 10
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36Gluteal Goddess Advanced Workout A:
Weeks 1-4 Training Log
Name:________________________________
Date:_______________
Weight:_______________
Exercise
Set 1
Set 2
Set 3
Weight
Weight
Weight
A1:
Barbell glute bridge
3 sets, 20 reps
Reps
Reps
Reps
Weight
Weight
Weight
A2:
One-arm dumbbell row
3 sets, 8 (each)
Reps
Reps
Reps
Weight
Weight
Weight
B1:
Barbell box squat
3 sets, 5 reps
Reps
Reps
Reps
Weight
Weight
Weight
B2:
Dumbbell incline bench press
3 sets, 8 reps
Reps
Reps
Reps
Weight
Weight
Weight
Barbell American deadlift
3 sets, 5 reps
Reps
Reps
Reps
Weight
Cable standing abduction
1 set, 20 reps (each)
Reps
Seconds
RKC plank
1 set, 60 seconds
Seconds
Side plank
1 set, 60 seconds
Notes:
Note: Perform one set of A1, and 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.
116
Chapter 11:
STRONG CURVES TWELVE-WEEK GLUTEAL GODDESS PROGRAM FOR ADVANCED LIFTERS
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