Weightlifting Workout Log
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STRONG CURVES 143 Gorgeous Glutes (only) Workout A: Week 1-4 Training Log Name: Date: Weight: Exercise Bodyweight hip thrust 3 sets, 20 reps Bodyweight full squat 3 sets, 20 reps Bodyweight back extension 3 sets, 20 reps Set 1 Set 2 Set 3 Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Reps left Reps left Reps left Reps right Reps right Reps right Weight Side lying clam 1 set, 30 reps (each side) Reps Notes: 150 Chapter 13: TWELVE-WEEK GORGEOUS GLUTES PROGRAM (LOWER BODY ONLY) Gorgeous Glutes (only) Workout B: Week 1-4 Training Log Name: Exercise Date: Weight: Set 1 Set 2 Set 3 Bodyweight single-leg glute bridge Weight Weight Weight 3 sets, 20 reps (each side) Reps Reps Reps Weight Weight Weight Reps Reps Reps Reps left Reps left Reps left Reps right Reps right Reps right Bodyweight walking lunge 3 sets, 10-20 reps (each side) Bodyweight reverse hyper extension 3 sets, 20 reps Side lying abduction 1 set of 30 reps (each side) Weight Reps Notes: STRONG CURVES 151 Gorgeous Glutes (only) Workout C: Week 1-4 Training Log Name: Date: Weight: Exercise Barbell glute bridge 3 sets, 10 reps Goblet full squat 3 sets, 10 reps Dumbbell Romanian deadlift 3 sets, 10 reps Cable hip rotation 1 set, 10 reps (each side) Set 1 Set 2 Set 3 Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Reps left Reps left Reps left Reps right Reps right Reps right Weight Reps Notes: 152 Chapter 13: TWELVE-WEEK GORGEOUS GLUTES PROGRAM (LOWER BODY ONLY) Gorgeous Glutes (only) Workout A: Week 5-8 Training Log Name: Exercise Barbell hip thrust 3 sets, 8-12 reps Barbell front squat 3 sets, 8-12 reps Barbell Romanian deadlift 3 sets, 8-12 reps Band seated abduction 1 set of 30 reps Date: Weight: Set 1 Set 2 Set
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