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Big AZZ Booty Routine
AUDIO TIP
General
Beginner
None
Plan Details
The Big AZZ Booty Routine routine by dvsfame is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a 5 day split designed to hit lower Body 3 days a week with biased glute, hamstring and quad days, last 2 days are upper body day with cardio
Routine detail
Mon
Glute and Hammys
Est. 94 min
13 exercises
Pelvic Tilt to Glute Bridge
3 Sets x 10 Reps
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 12 Reps
Dumbbell Romanian Deadlift
4 Sets x 12,12,12,10 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
3 Sets x 12 Reps
Kettlebell Swing
3 Sets x 15 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 12 Reps
Crunch
3 Sets x 15 Reps
Hip Extension (Standing)
3 Sets x 15 Reps
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Tue
Upper Body PUSH
Est. 148 min
12 exercises
Push-Up
3 Sets x 8 Reps
Arm Circles
3 Sets x 8 Reps
Band Shoulder Press
3 Sets x 8 Reps
Barbell One-Arm Floor Press
4 Sets x 12,10,10,10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Flutter Kick
4 Sets x 10 Reps
Dumbbell Arnold Press
3 Sets x 12 Reps
Barbell Tricep Press (Close Grip)
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 30 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Walking
1 Set
Wed
Glutes and Quads
Est. 110 min
13 exercises
Bodyweight Step-Up
3 Sets x 10 Reps
Band Squat
3 Sets x 10 Reps
Leg Swing
3 Sets x 10 Reps
Dumbbell Bulgarian Split Squat
4 Sets x 10 Reps
Barbell Glute Bridge
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Kettlebell Goblet Squat
4 Sets x 12 Reps
Split Squat
4 Sets x 12 Reps
Dumbbell Step-Up
4 Sets x 12 Reps
Leg Raise
5 Sets x 10 Reps
4 Sets x 12 Reps
Hip Extension (Standing)
4 Sets x 10 Reps
Air Bike
4 Sets x 20 Reps
Thu
Upper Body PULL
Est. 213 min
13 exercises
Shoulder Circles
3 Sets x 10 Reps
Band Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12,12,10,10 Reps
Dumbbell Hammer Curl
4 Sets x 12,12,10,10 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12,12,10,10 Reps
Crunch
4 Sets x 15 Reps
3 Sets x 12 Reps
Barbell Drag Curl
3 Sets x 15,12,12 Reps
Weight Plate Russian Twist
3 Sets x 30 Reps
Walking
3 Sets
Treadmill Running
3 Sets
Fri
Glutes & Overall
Est. 97 min
13 exercises
Glute Bridge March
3 Sets x 10 Reps
Side-Lying Hip Abduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Reverse Lunge Crossover
4 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 12,10,10 Reps
Barbell Sumo Deadlift
3 Sets x 12 Reps
Glute Kickback (Kneeling)
4 Sets x 12 Reps
4 Sets x 12 Reps
Air Bike
4 Sets x 20 Reps
Back Hyperextension
3 Sets x 8 Reps
Weight Plate Wall Sit
3 Sets
Leg Raise
3 Sets x 8 Reps
