Strong Curves - Gluteal Goddess (Week 1-4)

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3 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

A 7 exercises, 41 mins

Barbell Glute Bridge	3x20 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Barbell Bench Squat	3x5 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
	3x5 reps	rest: 60s
Plank	1x8 reps	rest: 60s
Side Plank	1x8 reps	rest: 60s

B 5 exercises, 30 mins

A 6 exercises, 38 mins

Barbell Glute Bridge	3x20 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
	3x5 reps	rest: 60s
Cable Standing Leg Curl	3x8 reps	rest: 60s
	1x20 reps	rest: 60s

C 8 exercises, 56 mins

	3x20 reps	rest: 60s
Cable One-Arm Row	3x8 reps	rest: 60s
Kettlebell Goblet Squat	3x5 reps	rest: 60s
Dumbbell One-Arm Bench Press	3x8 reps	rest: 60s
Cable Pull Through	3x8 reps	rest: 60s
	10x10 reps	rest: 60s
Kettlebell Turkish Get-Up Squat	1x5 reps	rest: 60s
	1x10 reps	rest: 60s