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Bikini Ready 4 Day Workout

By Traisha Martin

Experience
Intermediate (2-3 years)
Time
59 minutes/day | 4 days/week
Good for
Fat Loss
Equipment
Barbell, Bodyweight, Box, Cable, Dumbbell, EZ Bar, Machine, Smith Machine,
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

This 4 day workout is for women looking to get bikini ready for the summer. If you want to look great in a bathing suit, it comes down to two things: toning muscle, and burning fat. This workout will help you accomplish both with a combination of compound and accessory lifts. All together these exercises will make sure you retain and tone muscle across all of your muscle groups while your body burns pure fat for energy. A variety of rep ranges will also mean you'll build some strength while you're at it! Intermediates looking to be ready to hit the beach should give this workout a shot.

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Monday - Shoulders Focus

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Seated Dumbbell Arnold Press▶
1. Seated Dumbbell Arnold Press
5 sets, 8 reps, (rest 60s)
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Seated Smith Machine Shoulder Press▶
2. Seated Smith Machine Shoulder Press
5 sets, 8 reps, (rest 60s)
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Standing Barbell Military Press (AKA Overhead Press)▶
3. Standing Barbell Military Press (AKA Overhead Press)
5 sets, 8, 5, 3, 5, AMAP reps, (rest 60s)
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Single Arm Cable Lateral Raise (Crossbody) demonstrationPlay Single Arm Cable Lateral Raise (Crossbody) demonstration
4. Single Arm Cable Lateral Raise (Crossbody)
5 sets, 8 reps, (rest 60s)
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Lateral Raise Partials demonstrationPlay Lateral Raise Partials demonstration
5. Lateral Raise Partials
3 sets, AMAP reps, (rest 60s)
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Tuesday - Back Focus

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Lat Pulldown demonstrationPlay Lat Pulldown demonstration
1. Lat Pulldown
5 sets, 8 reps, (rest 60s)
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Leverage High Row demonstrationPlay Leverage High Row demonstration
2. Leverage High Row
5 sets, 8 reps, (rest 60s)
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Barbell Underhand Bent-over Row demonstrationPlay Barbell Underhand Bent-over Row demonstration
3. Barbell Underhand Bent-over Row
5 sets, 8 reps, (rest 60s)
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Machine Reverse Fly demonstrationPlay Machine Reverse Fly demonstration
4. Machine Reverse Fly
5 sets, 8 reps, (rest 60s)
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Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
5. Bent-Arm Dumbbell Pullover
2 sets, 50 reps, (rest 60s)
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Thursday - Legs Focus

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Box Squat demonstrationPlay Box Squat demonstration
1. Box Squat
3 sets, 12 reps, (rest 60s)
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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
2. Barbell Deadlift
3 sets, 12 reps, (rest 60s)
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Reverse hack Squat demonstrationPlay Reverse hack Squat demonstration
3. Reverse hack Squat
3 sets, 12 reps, (rest 60s)
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Circuit
Goblet Squat demonstrationPlay Goblet Squat demonstration
4A. Goblet Squat
5 sets, 8 reps, (rest 60s)
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Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
4B. Bodyweight Jump Squat
5 sets, 8 reps, (rest 60s)
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Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
5. Butt Lift (Bridge)
2 sets, AMAP reps, (rest 60s)
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Friday - Arms Focus

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EZ-Bar Curl demonstrationPlay EZ-Bar Curl demonstration
1. EZ-Bar Curl
5 sets, 8 reps, (rest 60s)
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Dumbbell Alternate Bicep Curl▶
2. Dumbbell Alternate Bicep Curl
5 sets, 8 reps, (rest 60s)
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Straight Bar Tricep Extension demonstrationPlay Straight Bar Tricep Extension demonstration
3. Straight Bar Tricep Extension
5 sets, 8 reps, (rest 60s)
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High Pulley Overhead Tricep Extension demonstrationPlay High Pulley Overhead Tricep Extension demonstration
4. High Pulley Overhead Tricep Extension
5 sets, 8 reps, (rest 60s)
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Circuit
Rope Tricep Extension demonstrationPlay Rope Tricep Extension demonstration
5A. Rope Tricep Extension
3 sets, 8 reps, (rest 60s)
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Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
5B. Standing Dumbbell Biceps Curl
3 sets, 8 reps, (rest 60s)
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Date Created: 6/4/2018, UTC


Last Updated: 5/28/2021, UTC

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