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    12 Week Bikini

    Uploaded by

    Lieven Vermeulen
    bikini programma

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    12 Week Bikini

    Uploaded by

    Lieven Vermeulen
    1K views1 page
    bikini programma

    Copyright

    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    bikini programma

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    1K views1 page

    12 Week Bikini

    Uploaded by

    Lieven Vermeulen
    bikini programma

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 1

    THE TOOLS YOU NEED TO BUILD

    THE BODY YOU WANT ®

    Store Workouts Diet Plans Expert Guides Videos Tools

    12 WEEK WOMEN’S BIKINI PREP


    WORKOUT PROGRAM
    This workout, designed by womens bikini
    competitor Traisha Martin, is the exact workout Main Goal: Lose Fat Time Per Workout: 30-90 Mins
    she has been following while on her bikini Training Level: Intermediate Equipment: Barbell, Cables,
    competition prep.
    Program Duration: 12 Weeks Dumbbells, EZ Bar, Machines
    Link to Workout: https://www.muscleandstrength.com/ Days Per Week: 5 Days Author: Traisha Martin
    workouts/12-week-womens-bikini-prep-workout

    Day 1: Shoulders
    Exercise Sets Reps Rest
    1. Arnold Press 5 8 40 Secs

    2. Smith Machine Shoulder Press 5 8 10 - 15 Secs

    3. Strict Overhead Press 5 8, 5, 3, 5, Failure 1 - 2 Mins

    4. Single Arm Lateral Machine Press 5 8 Alternate

    5. Partial Lateral Raise 3 Failure Alternate

    Day 2: Back
    Exercise Sets Reps Rest
    1. Lat Pull Down 5 8 40 - 60 Secs
    2. Hammer Strength High Row Ma-
    5 8 40 - 60 Secs
    chine
    3. Underhand Barbell Row 5 8 40 - 60 Secs

    4. Rear Delt Fly Machine 5 8 40 - 60 Secs

    5. Lying Dumbbell Pullover 2 50 40 - 60 Secs

    Day 3: Legs
    Exercise Sets Reps Rest
    1. Box Squats 3 12 2 - 3 Mins

    2. Deadlifts 3 12 2 - 3 Mins

    3. Reverse Hack Squat 3 12 2 - 3 Mins

    4a. Goblet Squat 5 8 2 - 3 Mins

    4b. Squat Jumps 5 8 40 - 60 Secs

    5. Glute Bridges 2 Failure 40 - 60 Secs


    Focus on clenching your glutes at the top of each movement (other than the Squat Jumps).

    Day 4: Arms
    Exercise Sets Reps Rest
    1. EZ Bar Curls 5 8 40 Secs

    2. Alternating Dumbbell Curls 5 8 40 Secs

    3. Straight Bar Tricep Pressdown 5 8 40 Secs

    4. Tricep Cable Overhead Extension 5 8 40 Secs

    5a. Rope Tricep Pressdown 3 8 40 Secs

    5b. 5 Secs Isometric Bicep 3 8 No Rest


    Contractions
    The last exercise is meant to completely exhaust the muscle, no rest. For Bicep Contractions, you can use a
    resistance band and hold the biceps in a completely contracted position for 5 Secs.

    Day 5: Autoregulation
    Exercise Sets Reps
    Freestyle exercises for 45 Mins to 1 Hr. This is a good opportunity to add in some
    chest exercises based on your individual needs/goals, or you can focus on other lagging
    muscle groups. Just be sure to get in there and put in the work!

    MUSCLEANDSTRENGTH.COM

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