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better booty programme *
AUTOPLAY
General
Beginner
Machine strength
Plan Details
The better booty programme * routine by specialk9 is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Back, biceps & Abs
Est. 0 min
9 exercises
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 21 Reps
Dual Cable Triceps Extension
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Flutter Kick
3 Sets x 8 Reps
Stability Ball Hand and Foot Exchange
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Tue
Legs
Est. 0 min
7 exercises
Smith Machine Squat
5 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 15 Reps
Single-Leg Glute Bridge
4 Sets x 15 Reps
Dumbbell Plie Squat
4 Sets x 12 Reps
Elevated frog pump
4 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Cable abduction
4 Sets x 15 Reps
Wed
New Workout
Est. 0 min
0 exercises
This day is empty
Thu
Shoulders, triceps & Abs
Est. 0 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 30 Reps
Weighted Bench Dip
3 Sets x 12 Reps
Push-Up to Side Plank
4 Sets x 10 Reps
Burpee to shoulder press
3 Sets x 15 Reps
Plank
3 Sets
Leg Raise
3 Sets x 15 Reps
Toe Touches
3 Sets x 20 Reps
Fri
Legs
Est. 0 min
7 exercises
Machine Hip Abduction
3 Sets x 30 Reps
Single-Leg Glute Bridge
3 Sets x 12 Reps
Barbell Bulgarian Split Squat
3 Sets x 15 Reps
Smith Machine Split Squat
3 Sets x 15 Reps
Cable Pull Through
3 Sets x 15 Reps
Cable crab walks
3 Sets x 15 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 15 Reps
Sat
Abs
Est. 0 min
6 exercises
Plank
3 Sets
Leg Raise
3 Sets x 15 Reps
Toe Touches
3 Sets x 20 Reps
Flutter Kick
3 Sets
Stability Ball Hand and Foot Exchange
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Sun
Legs
Est. 0 min
7 exercises
Cable Leg Kickback
3 Sets x 15 Reps
Curtsy lunge w cable hip abduction
3 Sets x 15 Reps
Single-Leg Glute Bridge
3 Sets x 20 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Single leg hip thrust
4 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Any
Leg mix
Est. 0 min
8 exercises
Machine Hip Abduction
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Cable abduction
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
