Bikini Ready 4 Day Workout

By Traisha Martin

	Intermediate (2-3 years)
	47 minutes/day \| 4 days/week
	Fat Loss
	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 Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 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

Day 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 reps	60s
4.Single Arm Cable Lateral Raise (Crossbody)	5 sets	8 reps	60s
5.Lateral Raise Partials	3 sets	AMAP reps	60s

Day 2 - Tuesday - Back Focus

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Exercise	Sets	Reps	Rest
1.Lat Pulldown	5 sets	8 reps	60s
2.Leverage High Row	5 sets	8 reps	60s
3.Barbell Underhand Bent-over Row	5 sets	8 reps	60s
4.Machine Reverse Fly	5 sets	8 reps	60s
5.Bent-Arm Dumbbell Pullover	2 sets	50 reps	60s

Day 4 - Thursday - Legs Focus

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Exercise	Sets	Reps	Rest
1.Box Squat	3 sets	12 reps	60s
2.Barbell Deadlift	3 sets	12 reps	60s
3.Reverse hack Squat	3 sets	12 reps	60s
Circuit #4 - 5 rounds Rest 60s between rounds
4A.Goblet Squat	5 rounds	8 reps	0s
4B.Bodyweight Jump Squat	5 rounds	8 reps	60s
5.Glute Bridge	2 sets	AMAP reps	60s

Day 5 - Friday - Arms Focus

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Exercise	Sets	Reps	Rest
1.EZ-Bar Curl	5 sets	8 reps	60s
2.Standing Alternating Dumbbell Curls	5 sets	8 reps	60s
3.Straight Bar Tricep Extension	5 sets	8 reps	60s
4.High Pulley Overhead Tricep Extension	5 sets	8 reps	60s
Circuit #5 - 3 rounds Rest 60s between rounds
5A.Rope Cable Triceps Extension	3 rounds	8 reps	0s
5B.Standing Dumbbell Biceps Curl	3 rounds	8 reps	60s

Date Created: 6/4/2018, UTC

Last Updated: 10/26/2021, UTC

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