Bootyful Beginnings Workout Page 17
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36Gluteal Goddess Advanced Workout B:
Weeks 9-12 Training Log
Name:________________________________
Date:_______________
Weight:_______________
Exercise
Set 1
Set 2
Set 3
A1:
Weight
Weight
Weight
Barbell hip thrust
(constant tension method)
Reps
Reps
Reps
3 sets, 2-30 reps (non-stop)
Weight
Weight
Weight
A2:
Weighted parallel pull-up
3 sets, 1-3 reps
Reps
Reps
Reps
Reps left
Reps left
Reps left
B1:
Dumbbell Bulgarian split squat
3 sets, 10 reps (each)
Reps right
Reps right
Reps right
Weight
Weight
Weight
B2:
Barbell incline press
3 sets, 6-10 reps
Reps
Reps
Reps
Weight
Weight
Gliding leg curls
2 sets, 6-15 reps
Reps
Reps
Weight
Banded hip rotation
1 set, 8-15 reps (each)
Reps
Reps
Body saw
1 set, 8-15 reps
Reps
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.
S T R O N G C U R V E S
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