Bikini Ready 4 Day Workout

By mywrkouts

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

59 minutes

Genders

Female

Goals

Fat Loss (Female)

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

Source

myworkouts

Equipment

Barbell, Bodyweight, Box, Cable, Dumbbell, EZ Bar, Machine, Smith Machine

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

59 minutes

Genders

Female

Days per week

4 days

Goals

Fat Loss (Female)

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

Equipment

Barbell, Bodyweight, Box, Cable, Dumbbell, EZ Bar, Machine, Smith Machine

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Monday - Shoulders Focus

Day 2: Tuesday - Back Focus

Day 3: Rest

Day 4: Thursday - Legs Focus

Day 5: Friday - Arms Focus

Day 6: Rest

Day 7: Rest

Week 1

Monday - Shoulders Focus

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Exercise	Sets	Reps	Rest
1. Seated Dumbbell Arnold Press ▶	5 sets	8 reps	60s
2. Seated Smith Machine Shoulder Press ▶	5 sets	8 reps	60s
3. Standing Barbell Military Press (AKA Overhead Press) ▶	5 sets	8, 5, 3, 5, AMAP reps	60s
4. Single Arm Cable Lateral Raise (Crossbody) Single Arm Cable Lateral Raise by Avid Fitness	5 sets	8 reps	60s
5. Lateral Raise Partials Seated DB Lateral Raise Partials + Full Reps by SchneiderFitness	3 sets	AMAP reps	60s

Tuesday - Back Focus

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Exercise	Sets	Reps	Rest
1. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	5 sets	8 reps	60s
2. Leverage High Row Back - Iso High Row Workout - Green Regimen by Green Regimen	5 sets	8 reps	60s
3. Barbell Underhand Bent-over Row BENT OVER ROW - UNDERHAND GRIP by Aesthetics Trainer	5 sets	8 reps	60s
4. Machine Reverse Fly Machine Shoulder Press Seated Reverse Fly Superset ~ Fighter Workout 4 by David Kimmerle	5 sets	8 reps	60s
5. Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover by Musqle	2 sets	50 reps	60s

Thursday - Legs Focus

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Exercise	Sets	Reps	Rest
1. Box Squat Bodyweight Box Squat by Journey of an Ectomorph	3 sets	12 reps	60s
2. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	3 sets	12 reps	60s
3. Reverse hack Squat The Most Underrated Squat Accessory by CanditoTrainingHQ	3 sets	12 reps	60s
4A. Goblet Squat ▶	5 sets	8 reps	60s
4B. Bodyweight Jump Squat Bodyweight Exercise: Squat Jumps by Cavemantraining	5 sets	8 reps	60s
5. Butt Lift (Bridge) Glute Bridge Exercise - The correct way of doing it by Back Intelligence	2 sets	AMAP reps	60s

Friday - Arms Focus

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Exercise	Sets	Reps	Rest
1. EZ-Bar Curl ▶	5 sets	8 reps	60s
2. Dumbbell Curl No media available	5 sets	8 reps	60s
3. Straight Bar Tricep Extension Triceps Exercises -- Triceps Pushdown by Fitnessyard	5 sets	8 reps	60s
4. High Pulley Overhead Tricep Extension ▶	5 sets	8 reps	60s
5A. Rope Tricep Extension Cable rope tricep extension by Wellman Wellness Training	3 sets	8 reps	60s
5B. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	8 reps	60s