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Bikini Prep-Schedule 2
Sport
Intermediate
Dumbbell
Plan Details
The Bikini Prep-Schedule 2 routine by loriam is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
7 weeks
Routine detail
Day 1
Upper
Est. 64 min
10 exercises
Scapular wall slide
3 Sets x 8 Reps
Dumbbell Alternating Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bicep Drag Curl
3 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Day 2
Lower
Est. 66 min
11 exercises
Seated Band Abduction
3 Sets x 8 Reps
Sumo RDL
3 Sets x 8 Reps
Reverse Hyper (Flat Bench)
3 Sets x 8 Reps
Kettlebell Sumo Deadlift
3 Sets x 8 Reps
Kettlebell Swing
3 Sets x 8 Reps
Smith Machine Step up onto Box or Bench
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Single-Leg Stride Jump
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Day 3
Upper
Est. 60 min
10 exercises
Scapular wall slide
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell JM Press
3 Sets x 8 Reps
Lat Stretchers
3 Sets x 8 Reps
Prone Y Raise
3 Sets x 8 Reps
Barbell Incline Row (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
EZ Bar Seated Curl (Close Grip)
3 Sets x 8 Reps
Leg Raise
1 Set x 8 Reps
Day 4
Lower
Est. 58 min
10 exercises
Seated Band Abduction
3 Sets x 8 Reps
Box Squats
3 Sets x 8 Reps
RDL split leg Partial range of motion
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Mountain Climbers
3 Sets x 8 Reps
Forward Step-Up
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Band Hip Lift
3 Sets x 8 Reps
Toe Taps
1 Set
