BBB Month 12 Workout Log PDF

Title	BBB Month 12 Workout Log
Author	Anonymous User
Course	Rubber elastomers and their applicaitons
Institution	Istanbul Teknik Üniversitesi
Pages	8
File Size	206.2 KB
File Type	PDF
Total Downloads	98
Total Views	155

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Summary

booty by bret contreras month 12 workout program...

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BO O T Y BY BR ET MO N T H 12 – J ul y / Aug u st 201 9 W ee k 1 :

Day 1

Se t 1

Se t 2

Se t 3

Se t 1

Se t 2

Se t 3

Se t 1

Se t 2

Se t 3

Back squat 3 x 5 Bench press 3 x 8 Single-leg hip thrust 3 x 10 Chin-up 3 x AMRAP Romanian deadlift 3 x 10 Machine seated hip abduction 2 x 20

W e ek 1 :

Day 2

Barbell hip thrust 3 x 5 Military press 3 x 8 Goblet squat 3 x 12 Inverted row 3 x AMRAP Db 45-degree hyperextension 3 x 10 Cable standing hip abduction 3 x 10

W ee k 1 :

Day 3

Deadlift 3 x 3 Close-grip bench press 3 x 8 Barbell glute bridge 3 x 12 Pull-up 3 x AMRAP Front squat 3 x 10 Cable cuff hip external rotation 2 x 10

BO O T Y BY BR ET MO N T H 12 – J ul y / Au g u st 201 9 W ee k 1 :

Gl ut e D a y 1

Roun d 1

Roun d 2

Roun d 3

Roun d 1

Roun d 2

Roun d 3

RKC plank :20 seconds Deficit reverse lunge 10 each leg Band standing hip abduction 20 each leg Band standing glute kickback 20 each leg Band seated hip abduction 30

W ee k 1 :

Gl ut e D a y 2

Standing glute squeeze :10 seconds Squat pulse 30 Band hip hinge abduction 20 Band quadruped hip extension 20 each leg Knee-banded fire hydrant 20 each leg Lateral band walk 20 each leg

BO O T Y BY BR ET MO N T H 12 – J ul y / Au g u st 201 9 W ee k 2 :

Day 1

Se t 1

Se t 2

Se t 3

Se t 1

Se t 2

Se t 3

Se t 1

Se t 2

Se t 3

Back squat 3 x 5 Bench press 3 x 8 Single-leg hip thrust 3 x 10 Chin-up 3 x AMRAP Romanian deadlift 3 x 10 Machine seated hip abduction 2 x 20

W ee k 2 :

Day 2

Barbell hip thrust 3 x 5 Military press 3 x 8 Goblet squat 3 x 12 Inverted row 3 x AMRAP Db 45-degree hyperextension 3 x 10 Cable standing hip abduction 3 x 10

W ee k 2 :

Day 3

Deadlift 3 x 3 Close-grip bench press 3 x 8 Barbell glute bridge 3 x 12 Pull-up 3 x AMRAP Front squat 3 x 10 Cable cuff hip external rotation 2 x 10

BO O T Y BY BR ET MO N T H 12 – J ul y / Au g u st 201 9 W ee k 2 :

Gl ut e D a y 1

Roun d 1

Roun d 2

Roun d 3

Roun d 1

Roun d 2

Roun d 3

RKC plank :20 seconds Deficit reverse lunge 10 each leg Band standing hip abduction 20 each leg Band standing glute kickback 20 each leg Band seated hip abduction 30

W ee k 2 :

Gl ut e D a y 2

Standing glute squeeze :10 seconds Squat pulse 30 Band hip hinge abduction 20 Band quadruped hip extension 20 each leg Knee-banded fire hydrant 20 each leg Lateral band walk 20 each leg

BO O T Y BY BR ET MO N T H 12 – J ul y / Au g u st 201 9 W ee k 3 :

Day 1

Se t 1

Se t 2

Se t 3

Se t 1

Se t 2

Se t 3

Se t 1

Se t 2

Se t 3

Back squat 3 x 5 Bench press 3 x 8 Single-leg hip thrust 3 x 10 Chin-up 3 x AMRAP Romanian deadlift 3 x 10 Machine seated hip abduction 2 x 20

W ee k 3 :

Day 2

Barbell hip thrust 3 x 5 Military press 3 x 8 Goblet squat 3 x 12 Inverted row 3 x AMRAP Db 45-degree hyperextension 3 x 10 Cable standing hip abduction 3 x 10

W ee k 3 :

Day 3

Deadlift 3 x 3 Close-grip bench press 3 x 8 Barbell glute bridge 3 x 12 Pull-up 3 x AMRAP Front squat 3 x 10 Cable cuff hip external rotation 2 x 10

BO O T Y BY BR ET MO N T H 12 – J ul y / Au g u st 201 9 W ee k 3 :

Gl ut e D a y 1

Roun d 1

Roun d 2

Roun d 3

Roun d 1

Roun d 2

Roun d 3

RKC plank :20 seconds Deficit reverse lunge 10 each leg Band standing hip abduction 20 each leg Band standing glute kickback 20 each leg Band seated hip abduction 30

W ee k 3 :

Gl ut e D a y 2

Standing glute squeeze :10 seconds Squat pulse 30 Band hip hinge abduction 20 Band quadruped hip extension 20 each leg Knee-banded fire hydrant 20 each leg Lateral band walk 20 each leg

BO O T Y BY BR ET MO N T H 12 – J ul y / Au g u st 201 9 W ee k 4 :

Day 1

Se t 1

Se t 2

Se t 3

Se t 1

Se t 2

Se t 3

Se t 1

Se t 2

Se t 3

Back squat 3 x 5 Bench press 3 x 8 Single-leg hip thrust 3 x 10 Chin-up 3 x AMRAP Romanian deadlift 3 x 10 Machine seated hip abduction 2 x 20

W ee k 4 :

Day 2

Barbell hip thrust 3 x 5 Military press 3 x 8 Goblet squat 3 x 12 Inverted row 3 x AMRAP Db 45-degree hyperextension 3 x 10 Cable standing hip abduction 3 x 10

W ee k 4 :

Day 3

Deadlift 3 x 3 Close-grip bench press 3 x 8 Barbell glute bridge 3 x 12 Pull-up 3 x AMRAP Front squat 3 x 10 Cable cuff hip external rotation 2 x 10

BO O T Y BY BR ET MO N T H 12 – J ul y / Au g u st 201 9 W ee k 4 :

Gl ut e D a y 1

Roun d 1

Roun d 2

Roun d 3

Roun d 1

Roun d 2

Roun d 3

RKC plank :20 seconds Deficit reverse lunge 10 each leg Band standing hip abduction 20 each leg Band standing glute kickback 20 each leg Band seated hip abduction 30

W ee k 4 :

Gl ut e D a y 2

Standing glute squeeze :10 seconds Squat pulse 30 Band hip hinge abduction 20 Band quadruped hip extension 20 each leg Knee-banded fire hydrant 20 each leg Lateral band walk 20 each leg...