Bootyful Beginnings Workout Page 18
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36Gluteal Goddess Advanced Workout C:
Weeks 9-12 Training Log
Name:________________________________
Date:_______________
Weight:_______________
Exercise
Set 1
Set 2
Set 3
Weight
Weight
Weight
A1:
American hip thrust
3 sets, 5 heavy reps
Reps
Reps
Reps
Weight
Weight
Weight
A2:
Dumbbell chest supported row
3 sets, 6-12 reps
Reps
Reps
Reps
B1:
Weight
Weight
Weight
Dumbbell step up/reverse lunge
combo
3 sets, 8-15 reps (each)
Reps
Reps
Reps
B2:
Weight
Weight
Weight
Single-arm dumbbell military
press
3 sets, 8-12 reps (each)
Reps
Reps
Reps
Weight
Weight
Weight
Prisoner single-leg back
extension
3 sets, 8-15 reps (each)
Reps
Reps
Reps
Weight
Side lying hip raise
1 set, 1-30 reps (each)
Reps
Reps
Hanging leg raise
1 set, 8-20 reps
Reps
Landmine
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.
124
Chapter 11:
STRONG CURVES TWELVE-WEEK GLUTEAL GODDESS PROGRAM FOR ADVANCED LIFTERS
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