BOOTY
BY
DISCLAIMER
TABLE OF
ABOUT THALÍA
KEY TERMS
KEY TERMS
ABOUT THE
FAQ
WARM-UP
ONE
*In between sets
EXERCISE
Tricep Pull Down
3
3
2
3
3
3
EXERCISE
SETS
Barbell Bench Press
1.
UPPER
DB Shoulder Press
DB Incline Press
Flat Bench DB Fly
Lateral Raises
Barbell Hip Thrust
2.
LOWER
SETS
Deficit Reverse Lunges
Weighted Step-Ups
Cable PullThroughs
Bulgarian Split Squats
Walking Lunges
4
3
3
3
3
3
REPS
%1RM
REST
You fill in!
SET 1 SET 2 SET 3
SET 4
NOTES
8-10
10-12
8-10
10-12
10-12
12
60%
50%
40%
50%
40%
60%
1-2 Minutes
1-2 Minutes
1 Minute
1 Minute
1 Minute
1 Minute
REPS
%1RM
REST
SET 1 SET 2 SET 3
SET 4
NOTES
REST
SET 1 SET 2 SET 3
SET 4
NOTES
30% 2-3 Minutes
50% 1-2 Minutes
40% 1-2 Minutes
60%
1 Minute
40% 3 Minutes
40% 2-3 Minutes
15
10-12
12
12-15
12-15
20*
Remember we want full-body strength!
This is similar to a "push" workout.
*alternating legs
EXERCISE
Assisted Pull-Ups
3.
UPPER
Barbell Row
Lat Pull-Downs
Low Row
Bicep Curls
Hammer Curls
SETS
3
3
3
3
3
3
REPS
8
10-12
12-15
8-10
10-12
8-10
%1RM
NA 2-3 Minutes
50% 1-2 Minutes
60% 1-2 Minutes
50% 1-2 Minutes
1 Minute
60%
50% 1-2 Minutes
This is similar to a "pull" workout.
10
TWO
THREE
FOUR
FIVE
SIX
PROGRAM
EXPLAINED
TRAINING
VARIABLES
EXERCISE VIDEO
DEMONSTRATIONS
EXERCISE VIDEO
DEMONSTRATIONS
EXERCISE VIDEO
DEMONSTRATIONS
ACTIVE REST DAY
& POST WORKOUT
REFERENCES