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Strong Curves - Gluteal Goddess

CaraKlein

Aug 3rd 2018

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Strong Curves - Gluteal Goddess

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2 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Workout A (1-4) 8 exercises, 43 mins

	Barbell Glute Bridge	3x20 reps	rest: 60s
	Dumbbell One-Arm Row	3x8 reps	rest: 60s
		3x5 reps	rest: 60s
		3x8 reps	rest: 60s
	Barbell Deadlift	3x8 reps	rest: 60s
		1x20 reps	rest: 60s
	Plank	1x8 reps	rest: 60s
		1x8 reps	rest: 60s

Workout B (1-4) 8 exercises, 43 mins

		3x20 reps	rest: 60s
	Chin-Up	3x5 reps	rest: 60s
	Dumbbell Step-Up	3x10 reps	rest: 60s
	Barbell Military Press	3x8 reps	rest: 60s
		2x12 reps	rest: 60s
		1x20 reps	rest: 60s
		1x20 reps	rest: 60s
		1x20 reps	rest: 60s

Workout C (1-4) 8 exercises, 44 mins

	Barbell Hip Thrust	3x20 reps	rest: 60s
		3x8 reps	rest: 60s
	Kettlebell Goblet Squat	3x5 reps	rest: 60s
	Dumbbell One-Arm Bench Press	3x8 reps	rest: 60s
		3x12 reps	rest: 60s
		1x10 reps	rest: 60s
	Kettlebell Turkish Get-Up Squat	1x5 reps	rest: 60s
		1x12 reps	rest: 60s

Workout A (5-8) 8 exercises, 45 mins

	Barbell Hip Thrust	3x8 reps	rest: 60s
	Cable Upper Row	3x8 reps	rest: 60s
	Barbell Deep Squat	3x5 reps	rest: 60s
	Barbell Bench Press	3x8 reps	rest: 60s
	Barbell Good Morning	3x12 reps	rest: 60s
		1x30 reps	rest: 60s
		1x20 reps	rest: 60s
	Dumbbell Side Bend	1x20 reps	rest: 60s

Workout B (5-8) 8 exercises, 43 mins

		3x20 reps	rest: 60s
		3x8 reps	rest: 60s
	Dumbbell Walking Lunge	3x10 reps	rest: 60s
	Barbell Push Press	3x6 reps	rest: 60s
		2x20 reps	rest: 60s
		1x30 reps	rest: 60s
	Hanging Leg Raise	1x20 reps	rest: 60s
		1x12 reps	rest: 60s

Workout C (5-8) 8 exercises, 40 mins

		3x8 reps	rest: 60s
	Cable V Bar Pulldown	3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x12 reps	rest: 60s
		1x30 reps	rest: 60s
		1x20 reps	rest: 60s
		1x20 reps	rest: 60s

Workout A (9-12) 8 exercises, 50 mins

		3x10 reps	rest: 60s
	Machine Inverted Row	3x12 reps	rest: 60s
	Barbell Zercher Squat	3x10 reps	rest: 60s
	Elevated Push-Up	3x20 reps	rest: 60s
	Barbell Sumo Deadlift	3x12 reps	rest: 60s
		3x20 reps	rest: 60s
		1x20 reps	rest: 60s
		1x8 reps	rest: 15s

Workout B (9-12) 8 exercises, 45 mins

		3x30 reps	rest: 60s
		3x3 reps	rest: 60s
		3x10 reps	rest: 60s
	Barbell Incline Bench Press	3x10 reps	rest: 60s
		2x15 reps	rest: 60s
		1x15 reps	rest: 60s
		3x15 reps	rest: 60s
		1x12 reps	rest: 60s

Workout C (9-12) 8 exercises, 42 mins

		3x5 reps	rest: 60s
		3x12 reps	rest: 60s
		3x15 reps	rest: 60s
		3x15 reps	rest: 60s
		3x15 reps	rest: 60s
		1x30 reps	rest: 60s
	Hanging Leg Raise	1x20 reps	rest: 60s
		1x12 reps	rest: 60s

Optional / Supplemental 0 exercises, 0 min

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