Bootyful Beginnings Workout Page 12
ADVERTISEMENT
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36Gluteal Goddess Advanced Workout C:
Weeks 1-4 Training Log
Name:________________________________
Date:_______________
Weight:_______________
Exercise
Set 1
Set 2
Set 3
Weight
Weight
Weight
A1:
Barbell American hip thrust
3 sets, 20 reps
Reps
Reps
Reps
Weight
Weight
Weight
A2:
Standing single-arm cable row
3 sets, 8 reps each side
Reps
Reps
Reps
Weight
Weight
Weight
B1:
Goblet full squat
3 sets, 5 reps
Reps
Reps
Reps
Weight
Weight
Weight
B2:
Single-arm dumbbell bench press
3 sets, 8 reps
Reps
Reps
Reps
Weight
Weight
Weight
Cable straight-leg pull-through
3 sets, 8-12 reps
Reps
Reps
Reps
Weight
Side lying hip raise
1 set, 10 reps (each)
Reps
Seconds
Turkish get up
1 set, 5 reps (each)
Seconds
Half-kneeling cable anti-rotation
press
1 set, 8-12 reps (each)
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.
118
Chapter 11:
STRONG CURVES TWELVE-WEEK GLUTEAL GODDESS PROGRAM FOR ADVANCED LIFTERS
ADVERTISEMENT
0 votes
Related Articles
Related forms
Related Categories
Parent category: Miscellaneous