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Strong Curves - Gluteal Goddess (Week 1-4)
General
Intermediate
Dumbbell
Plan Details
The Strong Curves - Gluteal Goddess (Week 1-4) routine by cinnamonpon is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
A
Est. 41 min
7 exercises
Barbell Glute Bridge
3 Sets x 20 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Bench Squat
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
American Deadlift
3 Sets x 5 Reps
Plank
1 Set
Side Plank
1 Set x 8 Reps
Day 2
B
Est. 30 min
5 exercises
Chin-Up with Knee Raise
3 Sets x 5 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 8 Reps
Back Hyperextension
2 Sets x 12 Reps
Dumbbell Side Bend
1 Set x 20 Reps
Day 4
A
Est. 39 min
6 exercises
Barbell Glute Bridge
3 Sets x 20 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
American Deadlift
3 Sets x 5 Reps
Cable Standing Leg Curl
3 Sets x 8 Reps
Cable hip adduction
1 Set x 20 Reps
Day 5
C
Est. 56 min
8 exercises
American hip thrust
3 Sets x 20 Reps
Cable One-Arm Row
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 5 Reps
Dumbbell One-Arm Bench Press
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Side lying hip raise
10 Sets x 10 Reps
Kettlebell Turkish Get-Up Squat
1 Set x 5 Reps
Kneeling cable anti-rot press
1 Set x 10 Reps
