Bootyful Beginnings Workout Page 14
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36Gluteal Goddess Advanced Workout B:
Weeks 5-8 Training Log
Name:________________________________
Date:_______________
Weight:_______________
Exercise
Set 1
Set 2
Set 3
A1:
Weight
Weight
Weight
Bodyweight single-leg hip thrust
(shoulder and foot elevated)
3 sets, 8-20 reps (each)
Reps
Reps
Reps
Weight
Weight
Weight
A2:
Bodyweight neutral grip pull-up
3 sets, 3-8 reps
Reps
Reps
Reps
Weight
Weight
Weight
B1:
Dumbbell walking lunge
3 sets, 10 steps (20 total steps)
Reps
Reps
Reps
Weight
Weight
Weight
B2:
Barbell push press
3 sets, 6 reps
Reps
Reps
Reps
Weight
Weight
Dumbbell back extension
2 sets, 20 reps
Reps
Reps
Weight
Banded seat abduction
1 set, 10-30 reps
Reps
Reps
Hanging leg raise
1 set, 8-20 reps
Reps
Landmine
1 set, 8-12 reps
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.
120
Chapter 11:
STRONG CURVES TWELVE-WEEK GLUTEAL GODDESS PROGRAM FOR ADVANCED LIFTERS
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