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  • BBB Month 49 Workout Log

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    Javiera Almendras Villa
    70 views8 pages
    The document outlines a 4-week glute and lower body training program. It provides the exercises and sets/reps for two glute-focused days and three full body days each week. The glute days consist of exercises like frog pumps, reverse hyperextensions, and side-lying hip raises. The full body days have empty slots to fill in the specific exercises.

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    BBB_Month_49_Workout_Log

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    The document outlines a 4-week glute and lower body training program. It provides the exercises and sets/reps for two glute-focused days and three full body days each week. The glute days consist of exercises like frog pumps, reverse hyperextensions, and side-lying hip raises. The full body days have empty slots to fill in the specific exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    70 views8 pages

    BBB Month 49 Workout Log

    Uploaded by

    Javiera Almendras Villa
    The document outlines a 4-week glute and lower body training program. It provides the exercises and sets/reps for two glute-focused days and three full body days each week. The glute days consist of exercises like frog pumps, reverse hyperextensions, and side-lying hip raises. The full body days have empty slots to fill in the specific exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 8

    BOOTY BY BRET MONTH 49 –

    May/June 2022

    We e k 1 : Day 1 Set 1 Set 2 Set 3

    Exercise 1:

    Exercise 2:

    Exercise 3:

    Exercise 4:

    Exercise 5:

    Exercise 6:

    We e k 1 : Day 2 Set 1 Set 2 Set 3/Set 4

    Exercise 1:

    Exercise 2:

    Exercise 3:

    Exercise 4:

    Exercise 5:

    Exercise 6:

    We e k 1 : Day 3 Set 1 Set 2 Set 3

    Exercise 1:

    Exercise 2:

    Exercise 3:

    Exercise 4:

    Exercise 5:

    Exercise 6:
    BOOTY BY BRET MONTH 49 –
    May/June 2022

    We e k 1 : Glute Day 1 Round 1 Round 2 Round 3

    Frog Pump 60

    Dumbbell Lateral Raise 20

    Spread Eagle Reverse Hyperextension 20

    Dumbbell Front Raise 20

    Squat Pulse 30

    Dumbbell Bent Over Rear Delt Raise 20

    Quadruped Hip Extension Pulse 20 each leg

    We e k 1 : Glute Day 2 Round 1 Round 2 Round 3

    Frog Reverse Hyperextension 20

    YTWL 10/10/10/10

    Side-Lying Hip Raise 15 each leg

    Dumbbell Cuban Press 10

    Bodyweight Curtsy Lunge 20 each leg

    RKC Plank :30

    Banded Cha-Cha 20 each leg


    BOOTY BY BRET MONTH 49 –
    May/June 2022

    We e k 2 : Day 1 Set 1 Set 2 Set 3

    Exercise 1:

    Exercise 2:

    Exercise 3:

    Exercise 4:

    Exercise 5:

    Exercise 6:

    We e k 2 : Day 2 Set 1 Set 2 Set 3/Set 4

    Exercise 1:

    Exercise 2:

    Exercise 3:

    Exercise 4:

    Exercise 5:

    Exercise 6:

    We e k 2 : Day 3 Set 1 Set 2 Set 3

    Exercise 1:

    Exercise 2:

    Exercise 3:

    Exercise 4:

    Exercise 5:

    Exercise 6:
    BOOTY BY BRET MONTH 49 –
    May/June 2022

    We e k 2 : Glute Day 1 Round 1 Round 2 Round 3

    Frog Pump 60

    Dumbbell Lateral Raise 20

    Spread Eagle Reverse Hyperextension 20

    Dumbbell Front Raise 20

    Squat Pulse 30

    Dumbbell Bent Over Rear Delt Raise 20

    Quadruped Hip Extension Pulse 20 each leg

    We e k 2 : Glute Day 2 Round 1 Round 2 Round 3

    Frog Reverse Hyperextension 20

    YTWL 10/10/10/10

    Side-Lying Hip Raise 15 each leg

    Dumbbell Cuban Press 10

    Bodyweight Curtsy Lunge 20 each leg

    RKC Plank :30

    Banded Cha-Cha 20 each leg


    BOOTY BY BRET MONTH 49 –
    May/June 2022

    We e k 3 : Day 1 Set 1 Set 2 Set 3

    Exercise 1:

    Exercise 2:

    Exercise 3:

    Exercise 4:

    Exercise 5:

    Exercise 6:

    We e k 3 : Day 2 Set 1 Set 2 Set 3/Set 4

    Exercise 1:

    Exercise 2:

    Exercise 3:

    Exercise 4:

    Exercise 5:

    Exercise 6:

    We e k 3 : Day 3 Set 1 Set 2 Set 3

    Exercise 1:

    Exercise 2:

    Exercise 3:

    Exercise 4:

    Exercise 5:

    Exercise 6:
    BOOTY BY BRET MONTH 49 –
    May/June 2022

    We e k 3 : Glute Day 1 Round 1 Round 2 Round 3

    Frog Pump 60

    Dumbbell Lateral Raise 20

    Spread Eagle Reverse Hyperextension 20

    Dumbbell Front Raise 20

    Squat Pulse 30

    Dumbbell Bent Over Rear Delt Raise 20

    Quadruped Hip Extension Pulse 20 each leg

    We e k 3 : Glute Day 2 Round 1 Round 2 Round 3

    Frog Reverse Hyperextension 20

    YTWL 10/10/10/10

    Side-Lying Hip Raise 15 each leg

    Dumbbell Cuban Press 10

    Bodyweight Curtsy Lunge 20 each leg

    RKC Plank :30

    Banded Cha-Cha 20 each leg


    BOOTY BY BRET MONTH 49 –
    May/June 2022

    We e k 4 : Day 1 Set 1 Set 2 Set 3

    Exercise 1:

    Exercise 2:

    Exercise 3:

    Exercise 4:

    Exercise 5:

    Exercise 6:

    We e k 4 : Day 2 Set 1 Set 2 Set 3/Set 4

    Exercise 1:

    Exercise 2:

    Exercise 3:

    Exercise 4:

    Exercise 5:

    Exercise 6:

    We e k 4 : Day 3 Set 1 Set 2 Set 3

    Exercise 1:

    Exercise 2:

    Exercise 3:

    Exercise 4:

    Exercise 5:

    Exercise 6:
    BOOTY BY BRET MONTH 49 –
    May/June 2022

    We e k 4 : Glute Day 1 Round 1 Round 2 Round 3

    Frog Pump 60

    Dumbbell Lateral Raise 20

    Spread Eagle Reverse Hyperextension 20

    Dumbbell Front Raise 20

    Squat Pulse 30

    Dumbbell Bent Over Rear Delt Raise 20

    Quadruped Hip Extension Pulse 20 each leg

    We e k 4 : Glute Day 2 Round 1 Round 2 Round 3

    Frog Reverse Hyperextension 20

    YTWL 10/10/10/10

    Side-Lying Hip Raise 15 each leg

    Dumbbell Cuban Press 10

    Bodyweight Curtsy Lunge 20 each leg

    RKC Plank :30

    Banded Cha-Cha 20 each leg

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