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Bikini Ready 4 Day Workout

By Traisha Martin

Experience
Intermediate (2-3 years)
Time
40 minutes/day | 4 days/week
Good for
Fat Loss
Equipment
2 x Dumbbell, Flat Bench, Smith Machine, Barbell, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Lat Pulldown Cable Machine, Lat Pulldown Bar, Machine, Pec Fly/Rear Delt Machine, 1 x Dumbbell, Box, Hack Squat Machine, Bodyweight, EZ Bar, Rope Cable Machine, Straight Bar Attachment, Tricep Rope Attachment
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)
Time between exercises: 60s
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Seated Smith Machine Shoulder Press demonstrationPlay Seated Smith Machine Shoulder Press demonstration
2. Seated Smith Machine Shoulder Press
5 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)▶
3. Standing Barbell Military Press (AKA Overhead Press)
5 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
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)
Time between exercises: 60s
Show Alternative Exercises
Lateral Raise Partials demonstrationPlay Lateral Raise Partials demonstration
5. Lateral Raise Partials
3 sets, AMAP reps, (rest 60s)
Time between exercises: 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)
Time between exercises: 60s
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Leverage High Row demonstrationPlay Leverage High Row demonstration
2. Leverage High Row
5 sets, 8 reps, (rest 60s)
Time between exercises: 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)
Time between exercises: 60s
Show Alternative Exercises
Machine Reverse Fly demonstrationPlay Machine Reverse Fly demonstration
4. Machine Reverse Fly
5 sets, 8 reps, (rest 60s)
Time between exercises: 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)
Time between exercises: 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)
Time between exercises: 60s
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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
2. Barbell Deadlift
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Reverse hack Squat demonstrationPlay Reverse hack Squat demonstration
3. Reverse hack Squat
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Goblet Squat demonstrationPlay Goblet Squat demonstration
4. Goblet Squat
5 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
4. Bodyweight Jump Squat
5 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
5. Butt Lift (Bridge)
2 sets, AMAP reps, (rest 60s)
Time between exercises: 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)
Time between exercises: 60s
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Dumbbell Alternate Bicep Curl▶
2. Dumbbell Alternate Bicep Curl
5 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Straight Bar Tricep Extension demonstrationPlay Straight Bar Tricep Extension demonstration
3. Straight Bar Tricep Extension
5 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
High Pulley Overhead Tricep Extension demonstrationPlay High Pulley Overhead Tricep Extension demonstration
4. High Pulley Overhead Tricep Extension
5 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Rope Tricep Extension demonstrationPlay Rope Tricep Extension demonstration
5. Rope Tricep Extension
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
5. Standing Dumbbell Biceps Curl
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 6/4/2018, UTC


Last Updated: 10/1/2021, UTC

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