Bootyful Beginnings Workout Page 9
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36Booty-ful Beginnings Workout C:
Weeks 9-12 Training Log
Name:________________________________
Date:_______________
Weight:_______________
Exercise
Set 1
Set 2
Set 3
A1:
Weight
Weight
Weight
Barbell hip thrust
(pause rep method)
3 sets, 8-15 reps (3 sec pause at top)
Reps
Reps
Reps
Weight
Weight
Weight
A2:
Dumbbell chest supported row
3 sets, 8-12 reps
Reps
Reps
Reps
Weight
Weight
Weight
B1:
Barbell parallel squat
3 sets, 10-20 reps
Reps
Reps
Reps
Weight
Weight
Weight
B2:
Barbell incline press
3 sets, 8-12 reps
Reps
Reps
Reps
Weight
Weight
Weight
Bodyweight back extension
3 sets, 10-30 reps
Reps
Reps
Reps
Reps left
Side lying clam
1 set, 15-30 reps (each)
Reps right
Reps
Hanging leg raise
1 set, 10-20 reps
Reps left
Rope horizontal chop
1 set, 10-15 reps (each)
Reps right
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.
104
Chapter 10:
STRONG CURVES TWELVE-WEEK BOOTY-FUL BEGINNINGS PROGRAM FOR BEGINNERS
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