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Bikini Prep Schedule 3
Sport
Intermediate
Dumbbell
Plan Details
The Bikini Prep Schedule 3 routine by loriam is a 5 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
5 weeks 4 days of strength 1 day of Plyo 4 days of cardio
Routine detail
Day 1
Upper
Est. 38 min
6 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Barbell JM Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Day 2
Lower
Est. 43 min
7 exercises
Sumo RDL
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Seated Band Abduction
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Box Side to Side Shuffle
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Day 3
Upper
Est. 59 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Day 4
Lower
Est. 51 min
8 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Step-Up
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Single-Leg Butt Kick
3 Sets x 8 Reps
Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Day 5
Plyo
Est. 51 min
8 exercises
Hack Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Sumo RDL
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
RDL split leg Partial range of motion
3 Sets x 8 Reps
Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
